4min On AMRAP 10/8cal Bike 10 Deadlifts (225/155) -4min Rest- 4min AMRAP 10/8cal Row 8 Right Single Leg Squat 8 Left Single Leg Squat -4min Rest- 4min AMRAP 8 Burpee Over Bar 6 Deadlifts (315/205) 3rds NFT 20 Sit Ups 60-90sec Plank NO 5PM FRIDAY DEC. 5TH IN CELEBRATION OF OUR TOWN'S CUTEST YEARLY TRADITION, THE NIGHT OF LIGHTS!!!

27min Turkey WOD 11 Alt Pistol Squats 11 Alt DB Snatch (50/35) 11 Pull-Ups 11 Box Jumps (24/20) 11each Side DB OH Lunge (50/35) 11 Turkey Trots aka Shuttles No 6pm tonight GYM CLOSED FOR THANKSGIVING THURSDAY & FRIDAY

15min AMRAP 12cal Row 10 Power Cleans (135/95) 8 Strict Handstand Push-Ups 6 Toes to Bar 3rds NFT 14 Dbl. DB Bent Over Row 14each side DB Lateral Raise

Back Squats (18) 4 sets of 5 reps Every rep w/ a 3 sec active pause at the bottom Start at 45% Add as it feels good. 9min AMRAP 9 Front Squats (115/80) 9 Burpee Over Bar

6min Alt. EMOM (3rds) -12 Ring Kips/ Bar Kips - :20-:30 Hollow Hold -1min Rest b/w EMOMs- 9min ALT EMOM (3rds) - :50 Jumping Muscle Up/ Pull-Up (turn over only no dip) - :50 Arch/Swing/Drift -Rest 12min AMRAP 6 Ring Muscle Ups (Pull-Up Variation + Push-Up) 12 Alt DB Front Rack Step Ups (24/20, 50/35) 16 (8 each side) DB Push Press (50/35) 1min Rest