A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,

B: Bicep curls - 4 x20 with empty barbell

C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)

A:Core Prep

1 min plank 30 sec hollow body hold 30 Heel overs Rest 1 x 3
B: "Jackie"

1000m row

50 empty bar thrusters

30 pull ups

: EMOM x 10
1 Full clean + 2 front squats at 75% of your 1 RM C+J

B:Bench Press

Using your 5 RM from last week
Reduce the weight by 20% and hit it for a 6x6

New workout every 10 minutes (score is total rest)
At 0:00
3 rds of
7 MU and 21/18 cal row
At 10:00
4 RDS of
7 TGU 24/16 and 21 KBS
At 20:00
5 RDS of
7 T2Bs and 21 empty bar thrusters 45/35

On the 2:30 x 10
Start with 3 of each. Each round go up by 1 on all movements.
When you can no longer complete the round. Take a recovery round. Then start again with 5 reps and hold that for the remaining rounds.

Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster
Bar hop Burpee

Start with:

2 Rounds for time of:

21 box jump-overs ( 20-inch 24-inch box)

15-calorie row
9 burpee box jump-overs 

At the 9 minute mark: 

Hit this sequence for 2 rounds

9 burpee box jump-overs 
15-calorie row
21 box jump-overs

• score is time for the first two rounds and then a separate score for the last two rounds

24 min AMRAP
Row 100 cals
75 DB snatch 50/35
25 Sandbag cleans 150/100

*Switch as needed with your partner, with only athlete working at a time.

14 MINUTE AMRAP
21-15-9
DB Deadlifts and Dips
Right into…
15-12-9
DB Front Squats and SHSPU
Right into…
12-9-6
Thrusters
Ring Muscle-ups

On the 6 minutes x 4
80 DU
1 legless rope climb
40 WB
1 legless rope climb
20 GHD sit-ups

A: On the 30 seconds x 20

One full clean at 70% of your 1 RM C&J

B: Establish a 5 RM bench press

10 RFT of
3 HSPU
6 Deadlifts at 225/155
12 Pull ups
24 DU

Happy Thanksgiving - Gym is closed

See you all on Tuesday starting at 6AM

Partner WOD - For Time switching as needed
4 Rounds of
20 Backsquats (155/105)
2 Legless Rope climbs
20 SHSPU
20 Bar hop burpees
2 Legless Rope climbs

A: 21-15-9 of Power Snatches at 115/85 with 80 feet of handwalking after each set.  

Rest 3 minutes then  

B: 21-15-9 of Power cleans  at 115/85 and 10 ring dips after each set.

For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15 BM
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Men use an 70-lb. dumbbell and 30-lb. ball.
Women use a 50-lb. dumbbell and 20-lb. ball.

A: Test your 3 RM push press

B: Test your 1 RM strict Press

C: Accessory work:

•  One arm heavy DB rows - 4x10

• Ring dips 5x10 with 1 second pause at the bottom and 1 second pause at the top (use band if needed)

• Flat bench DB chest press 4x10

Record all weights so we can increase over the coming weeks.

On the 10 mins x 3
90 DU
60/50 cal row
30 T2Bs
15 One Arm Devil Press 50/35

*Score each round separately

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 Box Jump Overs at 24"/20"

Cycle 2 - 14 DB Push Press, 14 C2Bs, AMRAP Box Jump Overs at 24"/20"

Cycle 3 - 14 DB Thrusters, 2 legless rope climbs, AMRAP Box Jump Overs at 24"/20"

Score each section separately  

1-10 of Power snatches 135/95 + 1 Round of Cindy after each set
 

In 24 Minutes:
1831m Row
9 Chest To Bar
30 Burpees Over Rower
21 Kettlebell Swing 32/24
1996m Row
AMRAP Double Under