Skill: Hang Power Clean Complex - for quality
E90sec x 7rds; 2 complexes @ 60-70% of 1RM PC (DO NOT INCREASE)
Pause at the knee (2 sec) + Pause at mid thigh (2 sec) + Hang Power Clean

WOD:
15-12- 9 reps of:

CINDY
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR
CYNTHIA
Complete as many rounds in 20 minutes as you can of:

Skill: Snatch
Take 15- 20 min to establish a heavy single

WOD: 12-9- 6
Full Snatch 135/95
Box Jump Overs 30/24
10 min time cap

Skill: EMOM for 10 min
25 m Farmer’s Carry AHAP + 6 renegade row (total)

WOD: For 4 rounds
Every 5 minutes perform:
400m run
21 KB Swings 53/35
12 T2B

Score: completed/slowest round

Skill: Back Squat
E2MOM for 8 rounds - 2 reps at % of 1 rm
Round: 1 & 2 65-70%
Round 3 & 4 70-75%
Round 5 & 6 75-80%
Round 7 80-85%
Round 8 85-90%

WOD: 5 min AMRAP

Skill: E90 sec for 5 rounds - start at 65-70% of Push Jerk 1rm increasing each round
2 Push Press + 1 Push Jerk

WOD: 5 RFT
5 Clean and Jerk 155/105
35 Double Unders (sub 70 Single Unders)
10 min time cap

Skill: Deadlift
2-2- 2-2- 2

WOD: 12 min AMRAP
40 wall balls 20/14
30 butterfly situps
20 C2B
10 deadlifts 265/185

Score: DL weight/rounds and reps (or reps)

For time:
Run 800 meters
Rest 1 minute
20 Front Squats 135/95
20 T2B
40 RKBS 70/53
20 T2B
20 Front Squats 135/95
Rest 1 minute
Run 800 m

30 min cap

Partner WOD. All reps are to be split however unless otherwise specified.

WOD:
8 min AMRAP
10 Burpee Over Bar
10 Clean (Power or Full) 115/80
200 Run (each)
3 min rest/transition

We are truly thankful for all of you. Enjoy your time with friends and family!