Row & Then Some

With 12:00 On The Clock:
1k Row Buy-in

Then AMRAP w/Remaining Time Of:
10 Sumo Deadlift High Pull (95/65)
10 Burpees
10 Wall Ball Sit-ups (20/14)

Level 2: (75/55), (14/10)
Level 1: 800 Meter row, kettlebell swings, sit-ups/box mountain climbers

Pause Clean EMOM

6 Rounds, Every Minute:
2 Pause Squat Cleans
*Pause just below the knee
*All at ~70%

A Five Rounder – Push, Lunge, Carry

5 Rounds For Time
10 Handstand Push-ups
20 Alternating Back-Step Lunges
200′ DB/KB Farmer Carry (50/35)

L2: Box Pike Push-ups, (30/20)
L1: Seated Dumbbell Press, Low Box Step-ups, (25/15)

Negatives AND Strict

3 Sets:
2 Negative Pull-ups
*Rest at least 90s
Max Set Strict Pull-ups
*Rest at least 90s
*Score is total pull-ups, add longest

Intervals Coming In Hot!

– Rx –
15 Rounds, Every 2 Minutes:
25 Double Unders
10 Goblet Squats (50/35)
10 Plank Shoulder Taps

L2: 25 seconds of double under attempts, (30/20)
L1: 20 Singles, 25/15, Box Plank Shoulder taps

Happy Thanksgiving!

For those celebrating, Happy Thanksgiving! Eat all the food – food is fuel!

If you’d like to get some movement in today, below is a solid at-home workout.

Bodyweight Bash Bodyweight

For Time:
60 Single Leg RDL (half on each)
50 Crush Grip Object Push Press OR Pike Push Ups
40 Jumping Air Squats
30 Jumping Lunges
20 Squat to Overhead Reach

See Workout Prep Notes for:
Backpack Option
M30 Scaled
Mayhem Moms

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