WOD

4 RFT:
12 Deadlifts 205/145#
12 Burpees
12 Kettle Bell Swings 70/53#
12 Wall Balls 20/14#

Row
3 rounds of:
3x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round

We will be closed for the 4th! Have a happy and safe holiday. See you on Tuesday!!

Teams of 4
For time complete:
600m Run each – 2 People at a time (rotate every 200m)
100 Power Snatch 65/45#
400m Run each  – 2 People at a time (rotate every 200m)
160 Push-ups
200m Run 1 Person at a time
140 Russian KB Swings 53/35#
100m Run 1 Person at a time
120 Dips

Ascending Ladder for 20 Minutes:
1 Power Clean, 1 Ring Muscle-Ups
2 Power Clean, 2 Ring Muscle-Ups
3 Power Clean, 3 Ring Muscle-Ups
etc…

*See coach for MU scaling

Teams of 3:
3 Rounds:
100 Bench Press (135/95)
100 Calorie Row

Sweat Class
15 Min AMRAP
Teams of 2
You Go, I Go
10 Bench Press
250m Row
*Rest 3 Minutes
4 Rounds
15 Each
Situps
Evil Wheels
Land Mines
Side Plank 30 seconds a side

2×10 Back Squat
2×10 Push Press

Death by TTB
EMOM
Complete 1 Rep on the First Minute
Complete 2 Reps on the Second Minute
… And so on…

Conditioning
21-15-9
Dead Lifts 275/185#
Box Jumps 30/24

3 Giant Sets of:
20 Weighted Sit ups
Single Leg RDL

Sweat Class
21-15-9
KB Deadlifts
Box Jumps
Situps
Single leg RDL
Run 400m after each set

EMOM for as long as possible
7 Thrusters, 75/55#
7 Pull ups
7 Burpees

Minimum Work requirement is 10 rounds.
If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

Bonus
5 Rounds NOT for time
10 Strict Pullups
10 Back Squats, you choose the weight