Front Squats (20) 5 sets of 4 reps Adding. Stand fast. Goal 5-10lb more than 10/22 8min Ladder 4-8-12-16-20…. Shuttle Runs Toes to Bar (V-Ups)

14min AMRAP 12/10 Ring Dips (Hand Release Push-Ups) 12 Alt. DB Front Rack Lunges (50/35) 12 Burpee Over DB 12/10cal Bike 3rds NFT 12 Bent Over Row 14 Lateral Raise (DB or Plates)

SNATCH MAX MON DEC 8TH! Every 2min For 5 Sets: Hi Hang Snatch Hi Pull + 2 Hi Hang Snatch + Overhead Squat Adding. No misses. Work on speed under the bar. 7min AMRAP 7 Box Jump Overs (24/20) 7 Thrusters (95/65) 7 Pull-Ups MOBILITY FINISHER

3rds NFT 10 Good Mornings, from the Rack 10 each side Bulgarian Split Squats 3rds For Time: 8 Hang Power Cleans (185/125) 60 Double Unders (:50) 16/13cal Row

8min Partner AMRAP P1: ME Cal Bike P2: 8 Alt Pistol Squats 8 Alt. DB Hang Clean & Push Jerk (70/50) 3min Rest 8min AMRAP (no partner) 12 Box Step Up Overs (70/50) 12 Alt DB Snatch (70/50) 5min Rest 8min Partner Relay (You Go-I Go) 8 Box Jumps (24/20) 8 Alt Front Rack DB Lunges (70/50) 50ft Bear Crawl *If teams of three two people go synchro