For Time: 30 Muscles Ups TC 10 – Rest 3min – IL Double Under Bench Mark EMOM 10: :30 On/:30 .....
For Time: 60 T2B – Rest 5min – For Time: 60 HSPU TC 20
5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight
Thanksgiving With The Girls For Time: “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 .....
Max Effort 5k Row
For Time: 2, 4, 6, 8, 10, 12 Chest to Bar 12, 10, 8 ,6, 4, 2 Burpee Box Jump .....
Every 3min x 5: 5 Deadlift (115/85) 5 Hang Power Cleans (115/85) 5 Front Rack Step Back Lunges/Leg (115/85) 5 .....
AMRAP 9: 15 OHS (95/55) 15 T2B 15 S2OH (95/55) 15 Abmat Sit Ups
7RFT: 7 Ring Dips 7 SDHP (95/75) 7 Pull Ups
For Time: 21-15-9-6 Kipping HSPU **After Each Round, Row 250m TC 16
EMOM 18: A) :45 ME Thruster (115/85) B) :45 ME Butterfly or Kipping Pull Up C) :45 ME Double Under .....
For Time: 10-1 Burpee Box Jump Overs (24/20″) **Run 200m after each round..
