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Happy Thanksgiving Everyone!!!

Back to work on Tuesday!

Strength

5 Sets (Ascending Weight) of:

10 DBL DB Front Rack Walking Lunge Steps

MetCon

20 Minute AMRAP (In Teams of 2) of:

2 Muscle Ups (Any Style)

4 HSPU

6 T2B

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

[20 Minute Time Cap]

Strength

Superset 8-8-6-6-4-4 (Ascending Weight) of:

Bench Press

Bent Over Row

MetCon

On Every 4th Minute For 10 Sets Perform:

12/15 Calories Assault Bike

10 Lateral Box Overs (16/20″)

5 Burpee Deadlifts (25/40#)

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Clean & Jerks @ Weight #1

Minute 6-10: 2 Clean & Jerks @ Weight #2

Minute 11-15: 1 Clean & Jerk @ Weight #3

Minute 16-20: 1 Clean & Jerk @ Weight #4

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups