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

“The Fast and the Furious” 15 Burpees 400-m Run 15 Pull-ups 3 rounds Alternative: 20 Pull-ups 25 KB Swings (24/16 kg) 400-m Run 3 rounds

1 Power Snatch (155/105 lb.) 1 Rope Climb *Add 1 rep of both, each round. Round 2 = 2 PS + 2 RC AMRAP 15 min.

40-30-20-10 Air Squats 10 KB TGU after each round. (16/12 kg)

Gymnastics Max Push-ups Weightlifting 1RM Back Squat Gymnastics Alternative Max Strict HSPU

2-4-6-8-10-12 500-m Row Squat Snatches Men: 205-185-155-135-95-65 lb. Women: 135-115-105-95-65-45 lb.

20 Hang Clusters (135/95 lb.) 10 Muscle-ups 15 Hang Clusters 8 Muscle-ups 10 Hang Clusters 6 Muscle-ups

Test 3 Benchmark Workout Outcast 5 Power Cleans (155/115 lb.) 8 Pull-ups 30 Double-unders AMRAP 16 min. *Compare to May 14, 2018

Wall Balls (20/14 lb.) Push Presses (95/65 lb.) For 6 min., complete as many reps as possible for each movement, in their own, yet equal rep scheme. Rest 1 min. 3 min. OH Walking Lunges (95/65 lb.) *Take 2 reps off your score every time you put the bar down. Rest 1 min. Perform a 3-min. AMRAP of Wall Balls *If you don’t match your Wall-Ball score from the first 6 min., take off 2 more Wall Balls for every 1 rep you are away. *If you beat it, this becomes your new score.

Buy-in: 2 min. Candlesticks 10 DB Power Snatches, alt. (50/35 lb.) 10 Over-unders 3 rounds Buy-out: 2 min. Max Weighted Sit-ups

TEST 2 Weightlifting 1RM Clean and Jerk Monostructural 1-mile Run