Day 1

Deadlift E90F12

  1. 60,65,70% x3
  2. 70, 75. 80% x2
  3. 80, 85, 90% x1

 

AMRAP 12
15 Cal Row
5 Ring Muscle up
5 Ring Dip

Core: 3x
30 Sec Band Push Away Left
30 Sec Band Push Away Right
10 Back Ext./Supermans

Day 2

Skwat EMOM9

  1. 70% x5
  2. 80% x3
  3. 85% x1

 

EMOM14

  1. Max Effort Wallball 30/20lb
  2. Max Effort Toes to Bar

*Score is Total Reps

Core: 3x
Wt. Plank x 1 Min 35/15
*Rest 1 Min

Day 3

4 Rounds:
3 Legless Rope Climb
12/10 Cal Bike
*Rest 1 Min

KB Strength Circuit: 3x
8 SA Russian Swing
8 Rows
8 Presses
1 Turkish Get Up + Overhead Carry
*Alternate Hands

Accessory: Tempo Biceps
5 Sec Up, 5 Sec Down
3×10 *Each  Bicep Curl

Day 4

EMOM8
3 Snatch
Start @70%

EMOM6
2 Clean & Jerk
*Start @75%

Optional Conditioning
Thanksgiving WOD

Day 5
3 Sets:
10 Ring Row
10 Razor Curl
10 Pistol *Total

“McGhee”
30 Min AMRAP
5 Deadlift 275/178lb
13 Push-Up
9 Box Jump 24/20

Day 6
Partner Workout:
20 Min AMRAP:
100 Double Unders *Each
80 Shoulder to Overhead 135/93lb
60 Burpees
40 Front Squat 135/93lb
20 Bar Muscle Up

Core AMRAP6:
12 Reverse Hyper
20 Sec. Inchworm Plank

Day 7

OFF