Skill
10 Minute
Handstand & Muscle Up
Practice
Workout
Teams of 3
7 Min AMRAP
50 Bench Press 135/95
50 Bench Press 155/105
AMRAP in Remainder 185/135
3 Minute REST
7 Min AMRAP
50 Hang Squat Clean 115/80
50 Hang Squat Clean 135/95
AMRAP in Remainder 155/105
3 Minute REST
7 Min AMRAP
50 Deadlift 185/135
50 Deadlift 225/155
AMRAP in Remainder 275/185
Workout
"Frelenie"
aka Combo Fran, Helen, and Jackie
5 Rd/Time
1000m Row
15 DB Thruster 40/25
15 Pull Up
*40 Minute Cap
Strength
5x3 Squat Snatch
*Work Up
4x15 V-Up
Workout
20 Min AMRAP
20 Wallball 20/14
20 Power Snatch 75/55
20 Box Jump 24/20
20 Push Press 75/55
20/14 cal Row
Thanksgiving With the Girls
40 Minute AMRAP
"Angie's House"
20 Pull Up
20 Push Up
20 Sit Up
20 Air Squat
"Helen's House"
400m Run
21 KB Swing 24/16kg
12 Pull Up
"Fran's House"
15 Thruster 95/65
"Nancy's House"
400m Run
15 OHS 95/65
"Grace's House"
20 Ground to Overhead 95/65
"Kelly's House"
400m Run
30 Box Jump 24/20"
30 Wallball 20/14
Strength
5x8 Back Squat
4x1 Minute Plank Hold
Workout
10 Rd/Time
1 Wallclimb
20 Double Under
30 Reverse Goblet Lunge 20/16kg
