Warm-up Pistol Progression Box pistols Plate pistols Supported Pistols *10 min practice Weightlifting Front Squat (5 x 3) 5 x 3 @ 75%+ *Each set is 3 x 1 1/4 Front Squat WOD: For Time 18-12-6 Pistols HSPU Deadlift 125/205 RX+ 18-12-6 Pistols Strict HSPU Deadlift 155/225

Warm-up 3 Rounds 5 Beat Swings 4 K2E (Knees to Elbows) 3 T2B Weightlifting Clean and Jerk (5 x 1 Hang Clean +1 Clean + 1 Jerk) E2MOM 5 x 1 Hang Clean +1 Clean + 1 Jerk @ 65%+ WOD: For Time 50 Wallballs 20/14 40 Dumbbell Lunges 45/35 30 Dumbbell Shoulder to Overhead…

One World will be closed in observance of Thanksgiving Day. Enjoy the day with your family and friends!

Weightlifting Snatch (5 x 1 Hang Snatch + 1 Snatch) 5 x 1 Hang Snatch + 1 Snatch @ 65% + WOD: 12 Min AMRAP 5 Hang Power Snatches 75/95 10 OHS 15 Burpees RX+ 12 Min AMRAP 5 Hang Power Snatches95/135 10 OHS 15 Bar Facing Burpees

Warm-up 3 Rounds 2 Wall Walks 4 Good Mornings 6 Scapular Push Ups Weightlifting Deadlift (5 x 5) E2MOM 5 x 5, @70% + WOD 3 Rounds For Time 200 M Run 7 HSPU 9 DL 125/205 RX+ Strict HSPU

Warm-up 3×5 Strict Pull Ups *add weight if possible Weightlifting Back Squat (6 x 2) Every :90 6 x 2 @ 80% WOD: DB Fran (For Time) 21-15-9 DB Thrusters 35/45 Pull Ups *Use 2 DB RX+ 21-15-9 DB Thrusters 35/45 C2B Pull Ups

WOD: EMOM 10 Minutes Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) Every :90 3×10 Front Squats @ WK 1 weight WOD: AMRAP in 18 Minutes of 5 T2B 15 Russian KBS 53/70 15 Box Jumps 5 Cleans 125/205 *Shoot for 3 rounds, if you are not able to do…

100 Double Under – Buy In Then 50 WB 14/20 40 Cal Row 30 Pull Ups 20 Goblet Squats 35/50 10 KB Snatches (each arm) Then 100 Double Under Cash Out Rx+ : WB 20/30, DB instead of KB 50/75 *For Rx+ DB snatches should be completed unbroken at the Rx+ weight WOD: 5 Rounds…

Warm-up: 3 Rounds for time 3X500m row -rest :60 sec *Compare to WK1 Times Weightlifting: Overhead Squat (10 x 3) 10 x EMOM 3 OHS @ 60-70% WOD: 5 Rounds for Time 400 Meter Run 50 Double Unders