Snatch & Squat Strength (27:00) Snatch (12:00) Snatch 3×3 at 78% 1RM OR Build to a moderately heavy set of 3 Straight Into… Front Squat OR Back Squat (15:00) Front Squat OR Back Squat 5-5-5+ (max reps up to 10 reps on last set) at 73% 1RM OR Build to a moderately heavy set of […]

AMRAP 25: 500 / 425 M Row (SCALE: Reduce Distance) 50 Crossover Singles (SCALE: A) Reduce Reps — B) 50 Singles OR Reduce Singles Reps — C) 35 Lateral Line Hops) 35/28 Cal Bike (SCALE: Reduce Distance) 3 Wall Walk (ADV: 25′ Handstand Walk w/ 1 piroutte) *Find a steady, conversational pace and hold it

Gymnastics Strength Circuit: (15:00) 4 Sets for Quality (rest as needed) 8-12 Strict Toes to Bar 4-6 Tempo Dips (2 seconds down, 2 seconds up) (Rings OR Bar Dips) :10-:20 Top Of Pull Up/Chin Up Hold METCON (21:00) AMRAP 6: 3 ROUNDS: 12 Dumbbell Bench Press + 12 V-Up —-THEN—- Max Cal Bike (Athlete choice

Superset: (20:00) A) Deadlift 6 – 8 – 10 B) Strict Press 6 – 8 – 10 *Build to a heavy set of 6, back off 10%-15% for a set of 8, back off 10% for a set of 10%-15% METCON (25:00) 5 Rounds: 11 Deadlift (RX: 185/125) 11 Strict HSPU 11 Box Jump Overs

Superset: (20:00) 4×6 Back Squat @ 70% OR Moderate Set of 6 4×6 Strict Weighted Pull Up OR Chin Up METCON: (15:00) EMOM 15: Min 1) :45 Row for Calories Min 2) 12 Double Dumbbell Box Step Over (6 ea leg) (RX: Box @ Knee Height) Min 3) 5 Ring Muscle Ups SCORE = Total

Superset: (20:00) A) 4×5 Jerks (from rack) @ 60% of 1rm OR at a moderate weight B) 4×8 Each Leg Pistol OR Double DB Step Back Lunge METCON (20:00) 21-15-9 Box Jump (RX: 24/20) (ADV: 30/24) 12 – 9 – 6 Shoulder to Overhead (RX: 135/95) (ADV: 165/115) *200 M Run –OR– 250 M Row

METCON (20:00) AMRAP 4:00 12 V-Up 12 Wall Ball REST 1:00 (TRANSITION) AMRAP 4:00 12 Cal Bike 12 DB Snatch REST 1:00 (TRANSITION) AMRAP 4:00 12 Burpee 12 Pull Up (Strict or Kipping) REST 1:00 (TRANSITION) AMRAP 4:00 12 Cal Row 12 Push Up (Deficit if needed) REST 1:00 (TRANSITION) Accessory Circuit: (15:00) 3×8 of

Happy Thanksgiving No Classes

Snatch (15:00) 4×5 Snatch @ 60% of 1rm OR at a moderate weight *POWER OR SQUAT METCON (30:00) 3 Rounds: 800 M Run 75′ Walking Lunge (RX: Bodyweight) 75 Double Unders OPTIONAL WORK: 3×6 Snatch Grip Behind the Neck Sotts Press

Cleans (15:00) 4×5 Cleans @ 60% of 1rm OR at a moderate weight *POWER OR SQUAT METCON (25:00) 3 Rounds: 10 Deadlift 225/155 15/12 Cal Bike Into… 3 rounds 12 Pull Ups (ADV: 8 Bar Muscle Up) 15/12 Cal Bike Into… 3 Rounds: 15 Toes to Bar 15/12 Cal Bike OPTIONAL WORK: 3×12 GHD Hip