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Hang Squat Clean Build Up E2MOM 10 – 5 – 3 – 2 – 1 – 1 “Deadly Duke” by DB For Time: (30min cap) 100 Double Unders75 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 600m Row/Run or 1.5k Bike50 KettleBell Swings 32/24kgs MRX 24/16kgs400m Run/Row or 1k Bike30 Hang Squat Cleans 135/95lbs MRX 95/65 200m Row/Run or 0.5k Bike10 Bar/Ring […]

“BlackJack” by DBFor Time & Unbroken: (21min cap) 21 Hand Release Push-ups MRX Push-ups21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m Run/Row or 1k Bike21 Toes to Bar21 Push Jerk400m Run/Row or 1km Bike21 Pull-Ups RX+ Chest to Bar MRX Ring Rows21 Sumo Deadlift High Pull400m Run/Row or 1km Bike21 Hang Clean & Shoulder to Overhead **or as few sets as possible Goal/working

“2:1 Chipper” by DB For Total Reps: 2min AMRAP: then REST 1minRun 400m/MRX 300m & Max Handstand Push-Ups or Hand Release Push-Ups 2min AMRAP: then REST 1min Row 400m/MRX 300m or 1k Bike & Max Over the Bar Burpees 2min AMRAP: then REST 1min100 Double Unders/MRX 75 & Max Kettlebell Swings 24/16kgs RX+30/24 2min AMRAP: then REST 1minRun 200m & Max Handstand Push-Ups or Wall Walks 2min AMRAP: then REST 1min Row

5 Rounds For Time: (20min cap)5 Power Cleans 135/95 MRX 95/655 Front Squats5 Shoulder to Overhead5 Back Squats1 Back Rack Split Jerk (*Can Thruster to a Split Jerk) 36 Double-Unders or 12 Box Jumps 24/20″ Rest 1min After Each Round Core Development 10 Evil Wheels15 Barbell Sit-Up to Press 20 Hip Extensions25 GHD Sit-Ups30 Butterfly ab-mat Sit-ups **************************************************** THANKSGIVING

2 Push Press to 2 Split Jerk Clusters E2MOM x 6min/3 sets 1 Push Press to 1 Split Jerk Clusters E2MOM x 6min/3 sets 6min build up to a 1RM Split Jerk “Smoke on the Rope” by DB 6 Rounds For Time: (18min cap) 200m Run/Row or 0.5k Bike11 Shoulder to Overhead 135/95 RX+165/115 MRX 85/60 2 RopeClimb 15’

15min Build Up to a 1RM Sumo Deadlift Team WOD 12min AMRAP: 12 Kettlebell Sumo Deadlift High Pull (synchronized) 6 Over the Bar Burpees (alternating) 9 Sumo Deadlifts (synchronized) 18 Partner Passing WallBall Sit-Ups Barbell Weight = 225/155 RX+ 315/215 MRX 185/125 Kettlebells = 24/16 RX+ 32/24 MRX 20/12kgs WallBall Sit-ups = 20/14 MRX 20/10

Squat Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 Mainsite WOD For Time: (21min cap)21 Squat Snatch 95/65lbs MRX 75/55 42 Calorie Row/Bike or 600m Run15 Squat Snatch30 Calorie Row/Bike or 400m Run9 Squat Snatch18 Calorie Row/Bike or 200m Run Core Development 2min High Plank Hold 25 Back Extensions 2min Low Plank Hold 25 Hip

HEROS Veteran’s Day Challenge by DB For Time: (40min cap) ARMY “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats 30 Pull-Ups 9 Overhead Squats 18 Pull-Ups NAVY “JT” 21 – 15 – 9 Reps: Handstand Push-Ups Ring Dips MRX Bar Dips Push-Ups Air Force “DT” 5 Rounds: 12 Deadlifts

“WALSH” 4 Rounds For Time: (40min cap)22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75 Run 200m with a 45/35lb plate Overhead MRX 25/15 HERO WOD WALSH 4 rounds for time U.S. Army 1st Lt. Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry,

Hang Power Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 18min AMRAP: 36 Doubles or Barbell Moguls9 Power Snatch 75/55lbs RX+95/65 MRX 55/35 9 Overhead Lunges (alt feet/forward or backward)9 Hang Power Snatch Core & Snatch Development 25 Barbell Evil Wheels Snatch Width Grip25 Barbell or PVC Sotts Press Snatch Width