Strength Complex: 16 minute AMRAP 1 squat clean 2 front squat 1 thruster 2 push jerk Coach’s note: This workout is a complex. have athletes pick a weight ~60% of their push jerk WOD: 4 rounds for time 400m run 15 sumo deadlift high pull 10 shoulder to overhead

Strength: Back Squat E2MOM x 5 5 x 3 tempo 3210 back squat Starting ~60% of 1RM and work up WOD: 12 minute AMRAP 50 ft overhead walking lunge 25 HSPU 50 goblet squat 25 toes to bar

Weightlifting: Snatch (6×1) E2MOM x 6 hang squat snatch + squat snatch WOD: For Time -Cap 25 minutes 30 – 27 – 24 burpee over dumbell DB hang clean and jerk 21 – 18 – 15 burpee over dumbell Alternating DB snatch 12 – 9 – 6 burpee over dumbell pistols / goblet squat x…

Stength: E2MOM Deadlift 10-8-6-4-2 Work to a heavy weight, but not a 2RM WOD: For Time 10 rounds 5 box jump over 10 pull up 15 air squat

Core warm up: 3 rounds X hollow rocks X tuck crunches X v-ups X sec hollow hold 30 seconds rest x = 6 WOD: For Time In Teams of 2, complete 2 rounds of: 60 pull up 70 front squat 80 toes to bar 90 deadlift 100 wallball 20 synchro burpee btw each set

Warm Up: Eat a lot of appetizers, drink your favorite beverage Weightlifting: C&J the turkey into the oven WOD: AMRAP -No CAP Eat Turkey Watch Football Game Get ready for Black Friday Sales Happy Thanksgiving, One World Family! Enjoy the day with your family and friends!    

Strength: Front Squat (4×7) Front Squat 4×7@~70% WOD: (5 Rounds for reps) On a 25-minute clock: 5 min AMRAP 10 strict pull-ups 20 push-ups 30 squats 5 min AMRAP 8 strict pull-ups 16 push-ups 24 squats 5 min AMRAP 6 strict pull-ups 12 push-ups 18 squats 5 min AMRAP 4 strict pull-ups 8 push-ups 12…

Weightlifting: Snatch / Clean and Jerk 0 – 12 min establish 3 RM snatch 12 to 24 min establish 2 clean + 2 jerk (this is not 2 x clean and jerks, but 2 cleans then 2 jerks) WOD: 24- 36 min (12 min AMRAP) 6 bar facing burpee 10 ground to overhead 60 double…