Strength

Superset 5 Sets (Ascending Weight) of:

10 DB Chest Press

10 DB Chest Flies

10 DB OH Pullovers

10 DB Side Lifts

MetCon

10 Rounds For Time of:

13 Bench Press (95/135#)

31 Double Unders

Lift

i) Block Power Snatch 2-2-1-1-1 (Ascending)

ii) Block Squat Snatch 2-2-1-1-1 (Ascending)

MetCon

12 Minute AMRAP of:

12 Wall Balls (W: 14/9 M: 20#/10′)

6 Box Jumps (20/24″)

6 Deficit Pushups

MetCon

0:00-12:00

2 Rounds of:

25 Calories Assaut Bike

25 HSPU

12:00-24:00

2 Rounds of:

25 Burpees

25 Ring Dips

24:00-30:00

Establish A Heavy Single of:

Squat Snatch + Hang Squat Snatch (2)

Accessory

5 Sets (Ascending Weight) of:

30s Weighted Plank (Elbows)

Strength

Front Squat 6-6-6-6-6-6 (Ascending)

MetCon

5 Rounds For Time of:

500m Row

8 S2OH (95/135#)

8 CTB Pullups

[20 Minute Time Cap]

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Happy Thanksgiving Everyone!!!

Back to work on Tuesday!