Sumo Deadlift- 6X3@75% or 6X8@RPE5
*18 min cap.

EMOM for 4 min on each circuit. Rest 2 min between.
C1: 10X on each.
DB Snatch (55/35) RL=2
Sit-ups

C2: 10X on each.
Wall Ball (20/14)
WB Core Twist RL=1

C3: 10X on each.
Jump Rope (X10)
Starfish Sit-up RL=1

Pause Bench Press- 5X3 Build to RPE10.
*16 min cap. 2 sec pause.

AMRAP in 20 Min:
15X- Push-ups
15X- Pull-ups
12X- DB Incline Bench (55/35’s)
12X- BB Bent-over Row (95/65)
9X- DB Bicep Curl (25/15’s)
9X- DB Tricep Skull Crusher (25/15’s)

Bench Press- 10X10@65% or RPE6.
*18 min cap.

For time: 25-20-15-10-5.
DB Thruster (35/25’s)
DB Floor Chest Press (35/25’s)
V Sit-up
Bicycle RL=1

Thanksgiving 5K (The Buffet)

Complete in order for time:
Run 1 Mile
50X- Goblet Squats (55/35)
40X- Push-ups (floor to lockout)
30X- Strict Pull-ups
20X- Sit-ups
Run 1 Mile
50X- Goblet Squats (55/35)
40X- Push-ups (floor to lockout)
30X- Strict Pull-ups
20X- Sit-ups
400Y-DB/KB Suitcase Walk (55/35’s)
1200M- Bike or Row