Skill Work: Weighted Pull-ups
EMOM 6 minutes 2 weighted pull up at a challenging weight
Weightlifting: *CHOOSE EITHER OPTION A OR B FOR WEIGHTLIFTING FOR THE DAY*
A: Power Clean + Thruster *Not a cluster*
EMOM 10 minutes 1 PC plus start @ 75%
OR
B: Power Snatch
EMOM 10 minutes 1 Power Snatch start at 75%
WOD:
The 12 Days of One World “Thanks Giving Edition”
Do 1, then do 1 and 2, then do 1, 2, and 3, then do 1, 2, 3, 4, and 5, etc.
For Time with a 45 minute cap:
1 Rope climb
2 Overhead squats 135/95
3 Hand Stand Push Ups, sub for ring dips if needed
4 Burpee box jumps 24/20
5 Shoulder to overhead 135/95
6 Back squats 135/95 *No rack*
7 Deadlifts 135/95
8 Toes to bar
9 Goblet Box Step ups 24/16 kg
10 Alternating Dumbell Snatch 50/35 Lbs
11 Pull Ups
12 Squat Cleans 135/95
The 12 Days of One World Thanks Giving Edition
Do 1, then do 1 and 2, then do 1, 2, and 3, then do 1, 2, 3, 4, and 5, etc.
*Scale as needed to meet 45 minute time cap!