Back Squat; 3×3

4 RFT
10 HSPU
10 Squat Cleans; 155/105
run 100m
2 RC

For Time
run 1 mile
50 box step-ups
bike 30/27 calories

GROUP 1
4 sets
L-Sit Lifts on Box x10 reps
Straight Leg Bottom Balance x15 seconds

For 2 minutes
Tuck Rock x max reps
*If you find that you are starting to drop when your butt hits the floor, reach your hands closer to your ankles. This should help your lower back round more and hot feel like you have a flat spot on your back.

GROUP 2
4 sets
L-Hang Flutter Kicks x 15 seconds
L-Sit Lifts on Box x 15 reps
Straight Body Ceiling Reaching Crunches x 15 reps

Group 1 (no HSPU)
EMOM x12 min
1st; Wall Climb x1-2 reps
2nd; HSPU Scale From Box x4-8 reps

Group 2 (SOME RX HSPU)
1st; wall climb x1-2 reps
2nd; kipping HSPU x6-10 reps

Group 3 (Strict HSPU)
1st; Kipping HSPU x8-12
2nd; Strict HSPU x2-4

3 Round of…
12/10 Calorie Machine
16 Alt DB Snatches

– rest 5 minutes

3 Rounds of…
12/10 Calorie Machine
10 Pullups (RX+ C2B)

Bench Press; 3rm w/ no pause

on a 12 minute clock..
run 800m (buy in)
then, with remaining time AMRAP of..
12 S2OH 95/65
21 Russian Kb swings; 53/35
30 Air Squats

COOL DOWN

Puppy Dog x:40 seconds
Lizard x:30 seconds Rigt
Twisted Lizard x:30 seconds Right
Lizard :30 seconds Left
Twisted Lizard x:30 seconds Left
Puppy Dog x:40 seconds

Front Squat
12, 10, 8, 6, 4
one set every 90 sec
must squat clean first rep

4 RFT
50 dubs/100 singles
10 Power Cleans 95/65
run 100m

STRETCHING/COOLDOWN
Bound Angle: 90 seconds
Seated Straddle x:90 seconds
Death Stretch x:45 seconds/leg

For Time (45 minute time cap)

Happy Thanksgiving

***Gym is Closed

PERFORMANCE

4 rounds For Reps
1:00 Cal Row
– rest 30 sec
1:00 Burpee
– rest 30 sec
1:00 Toes to Bar
– rest 30 sec
1:00 Back Squat 95/65
– rest 30 sec
1:00 Power Clean 95/65
-Rest 2:00 b/t rounds-
** keep running total of reps

C2B Practice

PERFORMANCE

Bench Press to 1rm w/2-second pause on chest
** take record, PUT IT IN BTWB PPLLEEAASSEE

3 RFT
Row/Ski/Bike 30 Calories
20 Shoulder to Overhead; 115/75
20 KB Swings; 53/35

COOLDOWN/STRETCH

Twisted Cross x:30sec/side

10 Shoulder Pass Throughs

Puppy Dog x1 min

Pigeon x:30 sec/side

PERFORMANCE
TnG Power Clean; 7, 7, 5, 5, 3, 3; one set every 90 seconds, building

For Time;
Run 800m
40 Alt DB Snatch; 50/35
40 wall balls
Run 800m

COOLDOWN/STRETCH

Pigeon x:30sec/side

Seated Half Straddle x1 min/side

Puppy Dog x1 min