Metcon 3 Rounds 1 Min @ ea. station - Sled Push #95/45 (25' = 1 Rep) - SDLHP #75/55 - HSPU (Mod: Hand Release Push Ups) - Cal Row - REST

Metcon 10 RFT 7 Hang Squat Cleans 115/75 35 Double Unders Time Cap: 20 minutes

Strength Push Jerk (3x3 @ the same weight for all sets) Metcon 3 Rounds 20 Cal Assault 15 Pull Ups 10 STOH #135/95

Metcon 16 Min AMRAP 64 Power Snatch #75/55 "Buy In" With remaining time: 8 Burpees 16 KB Swings #53/35 200m Run

Strength Hang Clean (1x2) Metcon 55 Wall Balls #20/14 55 T2B 55 Box Jumps 24/20"

“The DT Switch” 12 Min AMRAP Partners alternate movements. Movement reps must be completed by a single partner. 12 Deadlift #155/105 9 Hang Power Cleans 6 Push Jerk "But Out" 800m Sandbag Run #50/35 Example: Partner 1: 12 Deadlift Partner 2: 9 H. Power Clean Partner 1: 6 Push Jerk Partner 2: 12 Deadlift Partner 1: 9 Hang Power Clean Partner 2: 6 Push Jerk

“Get Guilt Free WOD” Metcon 3 Rounds 1 Min @ Each Station - Hang Clean #95/65 - Cal Row - Devil Press #35/25 - Front Squat #95/65 - REST

Wanted you all to know how truly THANKFUL we are to have you as a part of our COMMUNITY and FAMILY! Hope everyone has a great Thanksgiving! Metcon Thanksgiving WOD With a Partner (2) or a Group (3) Partner 1: 15/10 Cal Bike Partner 2: Complete 100 Ball Slams #50/35/25 100 Plated GTOH #45/25 100 Box Jumps 24/20" 100 Wall Balls #20/14 Switch Once your Partner has completed 15/10 Cals on the Assault Bike. If in a 3 person team, Partner 3 Run 200m then rotate to the b

Strength Push Press (Find a HEAVY set of 3) Metcon 7 Rounds 20 Air Squats 15 KB Swings #53/35 10 Push Ups

Strength Sumo Deadlift (5x3 Work each set at the same weight) Metcon 14 Min AMRAP Max T2B *Every Drop 10 Weighted Double Unders (30 weighted singles) 10 DB Snatch #50/35