POWER/SKILL: Deadlift + Box Jump 10min WU: to 70% of 1RM Deadlift & est. 3RM Box Jump for height E3M for 15min: 3 Deads + 3 Jumps METCON Teams of 3 (4 rounds each for time) 15/12 Calorie Row 10 Box Jumps (24/20) 10 KBS (AHAP)

SKILL E2M for 10min 30 Double Unders/:30sec practice METCON AMRAP 4 15 Power Snatch (75/55) 12 Lateral Burpees Rest 4 AMRAP 4 12 Power Snatch (95/65) 9 Lateral Burpees Rest 4 AMRAP 4 9 Power Snatch (115/65) 6 Lateral Burpees

SKILL EMOM12: T2B Min 1 = Max Reps Min 2 = 50% of Min 1 STRENGTH Front Squat @ 100% of 1RM 2WU-3-3-3-3-3+ 60-65-70-70-70% METCON AMRAP12  alt. w/partner 8 Wallballs 6 Hang Power Clean (115/75) 4 Push Press

May today be blessed with Family, Friends, and a Cowboy WIN!!!  We are so very thankful for our East80 Family!!! Happy Thanksgiving. 

METCON For Time 3 Rounds: 400m Run 20 Pull Ups 10 HSPU 3 Rounds: 400m Row 20 Wallballs 10 T2B $$$ Out 30 Burpees

STRENGTH Back Squat @ 90% of 1RM 3-3-3-3-3-3 starting @ 75% to heaviest METCON AMRAP 16 w/partner 30 Box Jumps 40 Deadlifts (185/135) 30 Box Jumps 30 Deadlifts (225/155) 30 Box Jumps 20 Deadlifts (275/185) 30 Box Jumps AMRAP Deadlifts (315/205)

STRENGTH Bench Press @ 90RM 3-3-3-3-3-3 start at 75% work to heaviest METCON AMRAP 17 w/partner 40 PJ Burpees 30 Snatches (75/45) 30 PJ Burpees 30 Snatches (95/65) 20 PJ Burpees 30 Snatches (115/75) 10 PJ Burpees AMRAP Snatches (135/85)

STRENGTH Snatch 15min to 1RM for the day METCON Partner WOD: 4RFT 60 Double Unders 30 Burpee Box Jumps 30 Hip Ups  

STRENGTH Deadlift @ 90% of 1RM 5-5-5-5-5 70% to heaviest METCON Open 5.5 27-21-15-9 Calorie Row Thrusters (95/65)

STRENGTH Bench Press @ 90% of 1RM 5-5-5-5-5 begin @70% and build to heaviest METCON 4RFT 400m Run 10 Pull Ups 20 Sit Ups