Class Schedule: 6:45-7:30 No Noon Class 4-6 6-8 (open gym) Scaled & Rx) "Cindy" AMRAP 20:00 5 Pull-ups 10 Push ups 15 Air Squats Comp) Recovery Day

NO Open Gym today, regular classes 5:45-7:30, 11-1 & 4-7 Scaled) 1) Power Clean & Jerk, build to a Heavy Single 2) AMRAP 3:00 Clean & Jerks 95/65 rest as needed AMRAP 2:00 Clean & Jerks 95/65 rest as needed AMRAP 1:00 Clean & Jerks 95/65 Rx) 1) Power Clean & Jerk, build to a Heavy single 2) "Gwen" 15-12-9 Unbroken Clean & Jerks *rest as needed between sets Comp) 1) Handstand Pushup Pregressions (choose A or B) A: AMRAP 5:00 (unbroken complex) 5% Dead Stop Strict HSPU 7% St

"2K Row" For time: 2000m Row Coaches note: The "2K Row" is one of our most challenging tests. We'll need solid mental preparation, race strategy and mindset throughout. Nothing will get us fitter than giving our best effort here today. Strategy today... Sprint Start - first 15 strokes 3-6 seconds faster than our goal 2k pace Confidence in the middle - hold your 2k pace Sprint finish - push on the final 300m

Scaled) "Humpty Dumpty" 3 Rounds 10 Power Snatch 95/65 20 Box Jump Overs 24/20 30 Wall Balls Rx) "Humpty Dumpty" 3 Rounds 10 Power Snatch 115/80 20 Box Jump Overs 30 Wall Balls 20/14 Comp) 1) Muscle Up Progression (choose A or B) A: 3 Rounds 10% (of Muscle up Benchmark) 30 Double Unders 10% 30 Double Unders 10% 2:00 Rest B: Alternating OTM x 10 Odd: 7 Strict Banded Pullups Even: 40 Double Unders 2) Snatch: On the 1:30 x 5 sets 3 Position Power Snatch (Pockets/Knees/Floor)

Open Gym 10-12 "Sweet 16" OTM x 16 (8 Rounds) Odd: 200m Run (or 200m Row, 15 Cal Bike, 50 DU's) Even: 3 Power Cleans (choose a heavy weight and go across all sets with it)

Classes 8am, 9am & 10am **Save the Date** Court 6 Christmas Party & Woddie Awards Banquet, Dec 15th "Third Wheel" In teams of 3 AMRAP 25:00 600m Row (200 each) 60 Box jump Overs 60 Front Squats Round 1 - 95/65 Round 2 - 115/80 Round 3 - 135/95 Round 4 - 155/105 Round 5 - 185/125

Scaled) "Voorhees" AMRAP 13:00 55 Burpees 55 Pull-ups 55/40 Calorie Row 55 Dumbell Strict Press 30/20 Rx) "Voorhees" AMRAP 13:00 55 Burpees 55 Pull ups 55/40 Calorie Row 55 Handstand Pushups Comp) 1) "Voorhees" AMRAP 13:00 55 Bar Facing Burpees 55 Pull-ups 55 Calorie Row 55 Kipping Handstand Pushups 2) Gymnastics (quality over Quantity) 0:00-5:00, 7/5 Calorie Assault Bike 2 Wall Walks 5:00-10:00, 4 Pausing Inverted Rows :20sec Rings Support Hold 15:00-20:00, :20sec L-Sit

Scaled) AMRAP 18:00 3 Kettlebell Swings 35/25 3 Box Jump Overs 20" 200m Run 6 Kettlebell Swings 35/25 6 Box Jump Overs 20" 200m Run 9 Kettlebell Swings 35/25 9 Box Jump Overs 20" 200m Run *Continue climbing by 3's until time is called Rx) AMRAP 18:00 3 Kettlebell Swings 53/35 3 Box Jump Overs 24/20 200m Run (row) 6 Kettlebell Swings 53/35 6 Box Jump Overs 24/20 200m Run (row) 9 Kettlebell Swings 53/35 9 Box Jump Overs 24/20 *continue climbing by 3's until time is called Comp

Scaled) "Front Loader" 65/45 75/55 95/65 Rx) "Front Loader" In teams of 3, AMRAP 7 50 Push Press 95/65 50 Push Press 115/80 Max Push Press 135/95 - 3:00 Rest - AMRAP 7 50 Front Squats 95/65 50 Front Squats 115/80 Max Front Squats 135/95 - 3:00 Rest - AMRAP 7 50 Hang Power Cleans 95/65 50 Hang Power Cleans 115/80 Max Hang Power Cleans 135/95 Comp) 1) Hang Squat Cleans, Every 1:30 x 7 Sets 1 Pause Hang Squat Clean + Hang Squat Clean (55/60/65/70...sets 5-7 go by feel 70-85%)

Scaled) "Mixed Feelings" 5 Rounds on the 4:00 12 Hanging Knee Raises 16 Deadlifts 135/95 20/14 Calorie Row (200m Run) Rx) "Mixed Feelings" 5 Rounds, on the 4:00 12 Toes to Bar 16 Deadlifts 135/95 20/14 Calorie Row Comp) 1) Strict HSPU, 3 Rounds 22% of HSPU Benchmark (2:00 on/ 1:00 off/2:00 on) 18% 14% 2:00 rest 2) "Mixed Feelings" 5 Rounds on the 4:00 12 Toes to Bar 16 Deadlifts 205/145 15/12 Calorie Assault Bike 3) Body Armor: A) 100 AbMat Situps for time. straight leg, to