Weekly Overview	Events/Classes
Monday	1RM/3RM Back Squat Make-Up OR Front Squat
Tuesday	“Coach Ryan” Benchmark WOD
Wednesday	Unilateral Lower Body	5:45 PM – Bar Muscle-Up Skills Clinic
Thursday	Push Press
Friday	Unilateral Lower Body
Saturday	“Armistice” Veterans Day WOD
Sunday	Bench Press

Strength
In 24:00:
Establish 1RM OR 3RM Back Squat

OR

Every 1:30, 6 Rounds
1) 3 31X-Tempo Front Squats (65-70%)
2) 6 Ball Slams
*31X-Tempo – 3s down, 1s pause in squat

Conditioning
AMRAP 8
250/200m Row (FX: 200/150m)
12 Front Squats (105/75) (FX: 75/55)
12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 8 Chest to Bar Pull-Ups + 4 Bar Muscle-Ups)