no classes today, have a great Thanksgiving!

Weightlifting & press strength + couplet w/a buy-out

2 rounds as warm-up:
:10-:30 handstand hold or 1-3 mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
1 snatch pull
1 hang power snatch from just below the knees
1 hang power snatch from anywhere above the knees
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
For time w/12:00 cap:
10 rounds of [6 burpees w/lateral hop/step over the DB + 6 single-arm DB hang clean to overhead]
60/48 (M/F) calories – your choice
+
coach-led mobility

Squat & upper pull strength + choose your own couplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets):
3 front squats – can be from the rack or the ground
2 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
3 pull-ups
3 dual DB squats
6/6
9/9
and so on, adding 3 reps to each movement
OR
AMRAP in 7:00:
1 muscle-up – your choice ring/bar
1 dual DB squat clean
2/2
3/3
and so on, adding 1 rep to each movement
+
3 sets optional:
6-8/side single-leg calf raises
12-16 tibialis raises
OR
5:00-10:00 coach-led mobility work

Squat & upper pull strength + L2 triplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 walking lunges
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats
5-7 dual DB/KB bent-over rows
+
3 rounds for time:
21 wall balls
15 toes-to-bar
9 power snatches (or power cleans), light/moderate up to 135/95
+
3 sets:
10-15 dual DB delt raises
10-15 shrugs
OR
5:00-10:00 coach-led mobility