Thanksgiving Week Schedule:
Wednesday 11/22 NO 6pm and 7pm class
Thursday 11/23 (Thanksgiving) 1 class @ 9am
Friday 11/24 NO 6am class

Essentials:
A.
16min EMOM
1. Single Leg Dumbbell Deadlift Right x 7 reps
2. Single Arm Ring Pull Right x 10 reps
3. Single Leg Dumbbell Deadlift Left x 7 reps
4. Single Arm Ring Pull Left x 10 reps

B.
2223 Intervals
2min on, 1 min off:
Burpee Jumping Pull Up x 4 reps
Bar facing Burpee x 8 reps
Deadlift x Max Rep 65%
*4th rounds extended to 3min*
*Go until 50 reps of Deadlift are complete*

Fitness:
A.
16min EMOM
1. Single Leg Dumbbell Deadlift Right x 7 reps
2. Muscle Up Transition x 6 reps or 1 Muscle Up + 3 Ring Kips
3. Single Leg Dumbbell Deadlift Left x 7 reps
4. Muscle Up Transition x 6 reps or 1 Muscle Up + 3 Ring Kips

B.
2223 Intervals
2min on, 1 min off:
Burpee Chest to Bar x 4 reps
Bar facing Burpee x 10 reps
Deadlift x Max Rep
*4th rounds extended to 3min*
*Go until 50 reps of Deadlift are complete*
RX: (225/155)
RX+: Bar Muscle Up x 4/3 – DL (255/175)

Performance:
A.
16min EMOM
1. Single Leg Dumbbell Deadlift Right x 7 reps
2. 3 Ring Kip Swing + 1 Muscle Up x 3 Complexes
3. Single Leg Dumbbell Deadlift Left x 7 reps
4. 3 Ring Kip Swing + 1 Muscle Up x 3 Complexes

B.
2223 Intervals
2min on, 1 min off:
Bar Muscle Up x 7/5
Bar facing Burpee x 10 reps
Deadlift x Max Rep 315/205
*4th rounds extended to 3min*
*Go until 50 reps of Deadlift are complete*