Squat & upper pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (5 sets):
2 back squats
2 strict pull-ups – weight or band-assist as needed to ensure 2 unbroken, challenging reps each set
+
AMRAP in 12:00:
3 pull-ups
3 toes-to-bar
9 calories
15 wall balls
OR
AMRAP in 12:00:
4 muscle-ups
8 calories
12 wall balls
+
5:00-10:00 coach-led mobility

Partner things!

10:00 dynamic mobility work – coach-led
+
3 rounds for time w/a partner w/24:00 cap:
24 ground-to-overhead
120/108/96 row calories
*split all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3 front squats
4-5/side 3-point DB rows
+
6 rounds for time w/a partner and 15:00 cap:
15 toes-to-bar
20 dual DB on shoulders walking lunges
50 double-unders or 100 single-unders
*partners trade off completed rounds so each do 3
+
5:00-10:00 coach-led mobility

Rest up! Happy Thanksgiving!

Weightlifting + intervals + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 hang power clean – build to a heavy single for the day
+
5 sets for total load:
2:00 of [10 calories + 5 tough dual DB Devil’s press + max in remaining time line-facing burpees]
:60 rest
+
3 sets:
10 dual DB curls
20 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Squat & pull strength + triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
3 back squats
3 strict pull-ups – weight or band-assist as needed to make 3 unbroken reps challenging each round
+
AMRAP in 10:00:
5 dual DB squat cleans
10 pull-ups
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility