1. Conditioning TEAMS of 3 Complete the following for time: 75 Calorie Row 75 SDLHP 95/65 50 Calorie Row 50 Push-Press 95/65 25 Calorie Row 25 Clusters, 95/65 (Squat clean thruster) 50 Calorie Row 50 KBS 70/55 75 Calorie Row 75 Burpees

1. Conditioning Nate AMRAP x 20 2 MU’s or 4 pull-ups+ 4 dips 4 HSPU’s or 4 Push-Press 115/75 8 KBS 70/55 or 8 Banded Goodmornings

1. Lower Body Pull 2×4 Deadlift (Heavy) 2. Conditioning 3 Rounds: 500m Row or 400m Run 5 Hang Power Cleans, 185/135 (75-80%) 10 TTB  

OPEN GYM 5:30-6:30AM Come make up a day you missed or work some weaknesses   For the month of December OLYMPIC LIFTING will be on Wednesday nights 5:30-6:30pm see you tonight!! Take care of your body…roll, mobilize, hydrate and rest.

EMOM x 15 Min. #1- 2 Front Squats (racked) 80% or 10 KB Goblet Squats 45/70 Min. #2- 12 Cal. Row or 21 Double Unders Min. #3- 5 HSPU or 10 Push-Ups 2. Gymnastics 3 min max Double Unders