your results...

EMOM x10: Snatch deadlift to pockets Above the knee squat snatch Squat snatch 5 Rounds for time: 10 Overhead squats 50 Double-unders

20 minutes easy: 2 minutes calories 1 minute mini band march 1 minute 4-point slider squat (R) 1 minute 4-point slider squat (L) 3 sets, 6 minutes on, 2 minutes off: 20/16 Calories, 20 Kettlebell swings, 20 Burpees

Sumo Deadlift @20X1, Build to a heavy 4 5 sets, 40s R. 20s rest, 40s L. 20s rest: Supported single leg Deadlift @40X1 Partner WOD, I go, You go, 8 Rounds for time (4 each): 8 2KB Deadlifts, 8 2KB Cleans 8 2KB Front squats

EMOM x5: Deadlift to pockets, Power clean, Jerk + 6 Minutes to build to a heavy Clean and Jerk 21-15-9 reps for time: Thrusters, Bar facing burpees (10 minute cap)

Close grip bench press @22X1, Build to a heavy 4 5 sets: 8 Single-arm DB Push press into 50′ Single-arm DB overhead carry, Rest 30 seconds between sides 4 sets: 10/10 Single-arm ring row, 20 Band face pulls, Rest 60s 60 alternating reps, unbroken: Gorilla row

20 min easy(5 rounds), 30s @each, 10s transition: Thoracic bridge, Alternating KB Halo, Alternating low bear taps, Cross-body KB swings (Right), Alternating step-back lunge with KB, Cross-body KB swings (Left) 3 sets, 6 minutes on, 2 minutes off: 10 Wallballs, 8 Toes to bar, 6 Power cleans, 4 Bar facing

Thanksgiving with “The Girls” “Angie’s House” 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats “Nancy’s House” 400m Run 15 Overhead squats “Fran’s House” 15 Thrusters “Helen’s House” 400m Run 21 KB Swings 12 Pull-ups “Grace/Isabel’s House” 15 Ground to overhead “Kelly’s House” 400m run 30 Box jumps 30 Wallballs

Back squat @22X1, Build to a heavy 4 4 sets: 6/6 Front foot eleveated split squat @41X1, 30s Swiss ball or slider hamstrings curls, Rest as needed 5 Rounds for time: 10 Heavy russian KB Swings, 5 Right arm KB Front squats, 5 Left arm KB Front squats

Warm-up + Handstand push-ups tech AMRAP in 20 minutes: 5 Handstand push-ups 10 Step-down box jumps 5 Deadlifts 10 Overhead walking lunge steps

Bent over row @20X2, Build to a heavy 5 4 sets: 8-10 Strict pull-ups @21X1, 30s Plate to chest hold, Rest as needed 4×20 Chest supported pronated grip DB rows, Rest 60s 5 sets, 60s on, 30s off: Dragon flies