400 M Run D.R.O.M.s Strength 2-2-2-2 Deadlift Metcon: 3 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit ups 80 double unders Rest 2 mins 6 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit ups 80 double unders Rest 2 min 9 min amrap 5 Deadlift 10 kb swings 20 burpees 40 sit

D.R.O.M.s Metcon: Annual Thanksgiving WOD “Murphy” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run *Partition pull-ups, push-ups and squats as needed*

Cleans 2-2-2-2-2 3 rounds 1min kb swings 1min ghd sit ups 1min box jumps 1min hang cleans 95/65

400 M Run D.R.O.M.s Back squats 2-2-2-2-2  Try to finish your last set of 2 at 95% of 1RM Metcons: Wall balls 10-9-8-7-6-5-4-3-2-1 Burpees 2-4-6-8-10-12-14-16-18-20

400 M Run D.R.O.M.s Strength Dealdlifts 8-8-5-5-3 Metcon: 5 rds 5 deadlifts 275/185 50 air squats 20 overhead lunges 45/25

400 M Run D.R.O.M.s Strength Bench press 8-8-5-5-3 Metcon: 15 Pendlay rows 6 Plyo Push-ups 25 Sit-ups 12 Pendlay rows 9 Plyo Push-ups 25 Sit-ups 9 Pendlay rows 12 Clapping push-ups 25 Sit-ups 6 Pendlay rows 15 Plyo Push-ups 25 Sit-ups