All sets based off your 1 RM clean and Jerk

A: Push Press
1x10 at 50%
1x8 at 55%
3x6 at 60%

B: Push Jerks
6 x 3 at 65%

C: Front Squats
Based off your 1 RM clean and jerk
1x5 at 60%
3x5 at 65%

D: One arm heavy DB rows - 4x10 E: Bicep Curls 4x15 per side Record all weights so we can increase over the coming weeks.

On the 9 mins x 3
90 DU
60/50 cal row
30 T2Bs
15 One Arm Devil Press 50/35

1:30 on 60sec off off x3
Rest 3:00 mins
x 3 cycles
(So yes 9 rounds total)

Cycle 1 - 14 DB front squats 50#/35#, 7 RMU, AMRAP WBs

Cycle 2 - 14 DB Push Press, 14 C2Bs, AMRAP WBs

Cycle 3 - 14 DB deadlifts, 2 legless rope climbs, AMRAP WBs

Score each section separately

A: A: Bench
Set your 5 rep max as 100%
1x8 at 60%
1x6 at 70%
2x5 at 80%
2x3 at 90%

B: 7 min AMRAP

7 BJ 24"/20" (must step down)

7 Muscle snatch 75/55

In teams of 2
Switching Every Round

1-10 of Power snatch 135/95 + 1

Round of C2B Cindy

Rest 3 mins
10-1 of Push Jerks + Lateral 2 foot jump Barbell Burpee Bar Hop

10-1 of DL 225/155 and T2Bs
with 20 feet of HW between movements

32 Min EMOM

1.15/12 cal bike/row/ski
2.15 GHD sit-ups/sit-ups
3. 5 sandbag over the shoulder 150/100

4.16 Wal Balls

A: Snatch complex - On the 2 minutes work up to find a new 1 RM snatch!
B: Squats Set your 5 rep max as 100%

1x8 at 60% 1x6 at 70% 2x5 at 80% 2x3 at 90%

On the 10 minutes x 2
Score both rounds separately
Row 1000m/800m
25 Lateral two foot hop burpees over the rower
25 DB snatch 70/50

1:30 on 60 seconds off x 5
rest 3:00 minutes
x 2 different cycles.

Cycle 1
6 Double arm Devil Press 50/35
6 RMU
AMRAP DU

Cycle 2
12 DB thrusters 50/35
12 C2BS
AMRAP DU

A: Bench
Using your 5 rep max ( or establish one if you don't have one)

- Remove 20% 1x6
- Remove 15% 3x5
- Remove 12.5% 2x4

Part B: "Rowing Intervals"

Using your estimated 2km pace

All sets will be 3 minutes followed by 1 minute rest
The goal is to commit to holding that pace throughout thesets

Set 1: Pace ( +10)
Set 2: Pace ( +6)
Set 3: Pace (+2)
Set 4: Pace (+10)
Set 5: Pace (+5)
Set 6: Pace (+0)

21-18-15-12-9-6-3 of
BBJO at 24"/20"
WBs
DB snatch 70lb/50lbs

6 RFT of
36/30 Row calories
12 HSPU 3" Deficit
1 legeless rope climb

1:30 on 60 seconds off x 5
rest 3:00 minutes
x 2 different cycles.

Cycle 1
6 Power cleans 185/125
6 RMU
AMRAP WB

Cycle 2
12 Power jerks 135/95
12 C2Bs
AMRAP WB

A: Snatch complex - on the 2 minutes x 10 rounds

1 Power + 1 full - 1 set at 60%, 65%, 70%, and 75%. -

2 fulls - 2 sets at 80% and 85% -

1 full - 2 sets at 90%

B: Squats Using your 5 rep max -

Remove 20% 1x6 -

Remove 15% 3x5 - Remove 12.5% 2x4

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 3 minute mark (3 min interval)
- 11 minute mark (6 min interval)
- 19 minute mark (6 min interval)
- 27 minute mark (6 min interval)
WOD ends at the 32 min mark (3 min interval)

AMRAP the following and pick up where you left off -
12 back rack lunges 135/95
15 push ups
15 T2Bs
12 Deadlifts at 135/95

See you all tomorrow, enjoy the great Canadian outdoors.

Happy Thanksgiving - gym is closed

As a team of two with only one partner working at time and switching as needed, complete the following modified Hero WODs.
* You must rest 2 mins between each Hero WOD

Randy
(75 snatches at 95/65)

Tommy V
3 RDs of:
21 Thrusters (115/75 lb)
3 Rope Climbs each (15 ft)

McGhee
12 Rounds of:
5 deadlifts 275/185
13 Push ups
9 Box Jumps

5 cycles of
(1 round of DT + 2 Rounds of C2B Cindy)