5-k Row Alternative: 400-m Run 500-m Row 5 rounds

27-21-18 Lateral Barbell Jumps (double reps) Parallette Heel Taps Deadlifts (225/155 lb.) Rest 2 min. 18-21-27 Lateral Barbell Jumps (double reps) Parallette Heel Taps Deadlifts (225/155 lb.)

“Pain Optional” EMOM 12 min. 3 Front Squats (185/125 lb.) AMRAP Ring Dips for the remainder of the minute.

2 min. Burpee Broad Jumps 2 min. Barbell Wipers(75/55 lb.) 2 min. DB One-Arm OH Squats (50/35 lb.) 3 rounds

Weighted Pull-ups 5-4-3-2-1

Split Squat 5-5-3-3-1-1

HAPPY THANKSGIVING PARTNER DT 10 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)

Gymnastics Max Chest-to-Bar Pull-ups Benchmark Workout “Jerk Snatcher” 20 Clean and Jerks 20 Snatches 135/95 lb. Gymnastics Alternative: Max Muscle-ups Workout Alternative: Increase load to 155/105 lb.

50-m DB Farmers Carry (heavy) 25 GHD Sit-ups 100-m DB Farmers Carry 30 V-ups 150-m DB Farmers Carry 35 MB Russian Twists (20/14 lb.) 200-m DB Farmers Carry 40 Sit-ups

“Chewbacca” 1-k Row 50 Wall Balls (20/14 lb.) 40 Box Jumps (24/20 in.) 30 Ring Push-ups 40 KB Swings (24/16 kg) 50 MB Cleans 1-k Row