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Every 1:15 x 6 Sets 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Snatch High Pull 1 Hang Squat Snatch *Build From Empty Bar to 60% Then… 12 Min AMRAP: 3 Burpee Pull Ups 6 Front Squats 155/105 9 Box Jump Overs 12 Deadlifts

Every 2:00 for 40:00 (4 Rounds) 1: 10 Burpees + 12 Alt DB Box Step Ups (1 DB) 2: 1:40 Bike For Cals/ :20 rest 3: 16 Alt Hang DB Snatch + 16 AIr Squats 4: 1:40 Row For Cals/ :20 rest 5: 12 Kettlebell Swings + 12 V-Ups

5 Rounds Not For Time: 8 Barbell RDL with a controlled descent – Light to moderate weight on the bar 15 Banded Hamstring Curls 8 alt DB Arnold press each arm 15-20 OH Tricep Ext 20 Wall Sit + Monster Band Reps Then… 1:30 on / 1:00 Rest 10/7 Cal Bike 5 Pull Ups Max…

3x 8 BB bradford press 5/5/5 I,Y,T from a bent over position w/ change plates :15 Dead hang from pull-up bar Then.. 3x 8-10 Ring Rows (with Feet elevated if able) 20 Banded Tricep Pushdowns Then… (week 1of 4) EMOM x 10: Odd: 6 Push press Even: 10-12 DB Side delt raise — Finisher: 1…

Every 1:30 x 6 (week 6/6) Odd – 10 Alt Back Rack Rev Lunges (5 per leg) from a 3-inch Deficit Even – 4 x 1 1/4 Front Squat This is our last week of lunges! We will be moving into an “Enderton front squat” block next week! Then.. Every 3 Min for 15 Minutes:…

For Time: 1,000/800 m Row 50 Double unders or 75 Single Unders 50 Walking Lunges 1,000/800m Row 40 KBS 40 Hand Release Push Ups 1,000/800m Row 30 DB curl and press 30 Sit Ups 1,000/800m Row 20 Burpees 20 Air squats

3 Sets for Quality/Time 30 Box step ups 20 DB Renegade rows 10 DB lat pullovers 5 Burpee pull-ups Then… every 2:30 x 5 10/7 Cal row 8 Front squats 6 Hang power cleans 4 s2oh 2 Thrusters

Class hours: 8am/9am/12p/4:30p/5:30pm Strength Every 1:15 x 8 Odd: 6 Bench press (68-72%) Even: 6 Deadlift (62-76%) Then… 3 Rounds: 1:00 max cal bike or Row :30 rest 1:00 Max sit up :30 rest 1:00 Max Double unders :30 rest 1:00 seconds max Bear Complex :30 rest

For time: 100/80 Cal Row or Bike 60 Alt DB Snatch 50 Push Ups (Handstand Push Up) 40 Hang Power Cleans 30 Toe To Bar / sit-ups 30 Front Squats 20 Box Jumps 10 Burpees over the barbell 10 Clean and jerk 5 Wall Walks

Thanksgiving Holiday schedule Thursday 11/23: 8am and 9am classes only Friday 11/24: 8am. 9am. 12pm. 4:30p and 5:30pm classes only. Every 1:30 x 7 Sets: 20 DUs + 3-3-2-2-1-1-1 Clean and Jerk *build over the 7 sets Then… 4 Rounds 3:00 work/ 1 min rest 15/12 Cal Row (12/9 bike) Amrap in the remaining time:…