WOD: Skill work: 10 min to work on Handstand Walk Technique/Practice. Conditioning. Every 4 min x 4 rounds 400 m Run 30 Double Unders Max Reverse Burpees w/remaining time *Rest 2 minutes b/w rounds

WOD: Strength Every 90 sec x 10 rounds 1: 6-8 BB Strict Presses 2: 8 Weighted Chin-Ups Conditioning 20 min Amrap 10 DB Snatches (Right Arm) (50/35) 25 ft. DB SA OH Lunges (Right Arm) 10 DB Snatches (Left Arm) 25 ft. DB SA OH Lunges (Left Arm) 20 Handstand Push-Ups 15 Cal Bike

Strength Every 2 min x 6 rounds: 1 Clean 2 Front Squats 1 Jerk Conditioning 3 RFT (18 min cap) 30 Single Leg Alternating Pistols 7 Bar Muscle-Ups / 15 Pull-Ups 15 Hang Power Cleans (155/105)

Swod Bench press 5x5 Partner WOD Amrap 15 min 12 Partner deadlift 225/155 12 synchro burpees over the bar 24 wall balls 20/14

Partner Thanksgiving WOD 80 box jumps 24/20 60 thrusters 95/65 40 hspu 400 mts run together 40 hspu 60 thrusters 80 box jumps

SWOD E2min x 4 Pull up work Practice any skill strict, kipping, butterfly Max reps in one shot and Rest the remaining time WOD 4 rounds cap 25 min 400 mts row 20 cal ski 20 russian swings 70/55 20 burpees over the Kb

WOD: Swod: Push press 5x5 Conditioning: Emom x 20 Min 1: 5 squat clean 135/95 Min 2: 12/9 cal bike Min 3: 8-10 stoh Min 4: 40-50 du

WOD: Swod: Every 90 sec x 6 Snatch Complex 1 snatch high pull 1 Power snatch 1 hang Power snatch Back squat 5x5 Conditioning: 10-8-6-4-2 S.A db oh walking lunge 50/35 S.A devil press Db Step ups 24/20 T2b

WOD: Swod 5x5 of this superset Bench press Deadlift Conditioning 30 Pull-Ups 30/20 Cal Assault Bike 30 HSPU 90 Double Unders 20 C2B Pull-Ups 20/15 Cal Bike 20 strict HSPU 60 Double Unders 10 BMU 10/7 Cal Bike 10 deficit strict HSPU ( 25/15# plates for deficit) 30 Double Unders

WOD: Swod Back squats 5x5 Conditioning 15 min amrap 4 TGU 55/35# 8 TTB 16 SA KB thruster 100 mts run