In Teams of 3, for Calories - 21 Rounds, 1 Minute of Work, :20 of Rest - Ski for Calories, 5 Power Cleans (135/95)/ 5 Burpees, Double KB Front Rack Hold (44/26)

Classes at 7:30am and 9am. Childcare at 9am only.

Individual or Partners - For Time: Run 1 Mile, "Diane" 21-15-9 Deadlifts (225/155) and HSPUs, Run 1 Mile

Classes at 7:30am and 9am. Childcare at 9am only.

We are closed today for Thanksgiving and hope you enjoy your day off with friends and family.  Eat well and we will see you Friday. Happy Thanksgiving!!

In Partners for Reps: AMRAP 8: Run 800m, Burpee Box Jump Overs (24/20) for Reps, Rest 3 Minutes, AMRAP 8: 100/80 Cal Ski, Wall Balls for Reps (20/14), Rest 3 Minutes, AMRAP 8: 100/80 Cal Row, American KB Swings for Reps (62/44)

Classes at 9:30am and 5:30pm. Childcare at 9:30am only.

EMOM 10: 10->1 Strict Pull Ups

Clean Pull - 3X5 @ 80%, Clean and Jerk - 3 @ 60%, 3+1 @ 70%, 3+1 @ 80%, 2+1 @ 85%

Alternating EMOM 10: 1. 12 DB Step Ups (ec 50/35 on 18/14), 2. 3 Bar MUs and KB SDHP (62/44) for Reps

Pull Up Practice with Remaining Time

Back Squat - 5 @ 70%, 3X5 @ 80%, Snatch Pull from Knee - 3X5 at 80%, Snatch - 3 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 85%

AMRAP 8: 8 Thrusters (125/85), 40 DUs

In Teams of 3, Lead in for Total Reps:  :90 Burpees, :90 OH Lunges (95/65), :90 Rest, :90 Burpees, :90 American KB Swing (53/35), :90 Rest, :90 Burpees, :90 OH Squats (95/65), :90 Rest, :90 Burpees, :90 Push Press (95/65), :90 Rest, :90 Burpees, :90 T2B, :90 Rest, :90 Burpees, :90 Box Jumps (24/20)

EMOM 9: 5 Strict Pull Ups, 5 Strict Ring Dips

Split Jerk - 3 @ 60%, 3X3 @ 70%, Single Leg DL - 3x10 (each leg), Back Extensions - 3x10

For Time: 4 Rounds, Ski 12/10 Cal, 3 Hang Power Snatches (135/95), Row 12/10 Cal

Pull Up Practice with Remaining Time

Front Squat 5 @ 50%, 5 @ 70%, 5X5 @ 80%, Snatch Grip Shrugs - 3X10 @ 80% (of snatch), Hang Snatch + Snatch - 2 @ 60%, 2 @ 70%, 3X2 @ 75%

EMOM 10: 6 Front Rack Lunges (135/95 ec), DUs for Reps

EMOM 7: 5 Strict Pull Ups, 5 Strict Ring Dips

Deadlift - 10 reps at 60%, 3X10 at 70%

"Armistice" AMRAP 9: 100m Sprint, 11 Sit Ups, 11 Air Squats (add 11 reps for each additional round), 2 Minute Rest, then, AMRAP 9: 100m Sprint, 11 Push Ups, 11 Box Jumps (24/20) (add 11 reps for each additional round)