Strength: Hang Power Snatch + Snatch Grip Push Press 1x10 EVERY 1:30 x 6 Sets: 5 Hang Power Snatch 5 Snatch Grip Push Press - Start light and build to moderate load (Scored by heaviest set) Conditioning: For time: 20 Dumbbell Alt. Snatch (50/35) 30 Toes to Bar 20 Dumbbell Alt. Snatch (50/35) 30 Burpee to Bar 20 Dumbbell Alt. Snatch (50/35) 30 Burpee to Bar 20 Dumbbell Alt. Snatch (50/35) 30 Toes to Bar 20 Dumbbell Alt. Snatch (50/35)

Strength: Deadlift 1x12 Take 10 mins to complete: 3 Sets x 12 Reps (Start Mod-Heavy and Build to Heavy) - Rest as needed b/t sets Conditioning: AMRAP 20: 15/12 Calorie Echo Bike 15 Box Step-Ups (20") 15 Wall Ball (20/14)

Conditioning: "NOVEMBER MONTHLY CHALLENGE" For time: 1 Mile Run 50 Strict Pull Ups 100 Push-Ups -Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work. Option for 20lb Vest. Strength/Skill (Post-WOD): 3-5 Sets: 3-5 Reps of :05 Ring Hold + :03 Descent - Jump to the top, hold for :05 into a :03 neagtive to the bottom of the dip. Once at the bottom jump and reset back to the top. (Rest 1:00 b/t sets)

Conditioning: Teams of 2, for time (each set), 10 Sets (1:1) 50 Double Unders 5 Back Squats (205/135) Strength/Skill (Post-WOD): 3 Sets: 10 Single-Leg DB Bulgarian Split Squats @ moderate load (each leg) 20 Banded Hamstring Curls - Rest 1:00 b/t sets

Strength: Power Clean & Jerk 1x2 EMOM 8: 2 Power Clean & Jerks - 1 Rep = 1 PC + 1 Jerk. Start Moderate and Build to Moderate-Heavy Conditioning: For time: 40-30-20-30-40 Calorie Row 7 Power Cleans After Every Row (185/125) (Women's Cals: 32-24-16-24-32)

Conditioning: "NIGHTMARE BEFORE HALLOWEEN" AMRAP 20: 10 Lateral Burpee Over Dumbbell 31 Double Unders 10 Alternating Dumbbell Snatch (70/50) 31 Double Unders Strength/Skill - (Post-WOD): For time: 100 Abmat Sit-Ups - Option to reduce reps to 75 or 50

Conditioning: Every 3:00 x 6 sets (for time, each set): 15/12 Calorie Row 12 Thrusters (95/65) Strength/Skill - (Post-WOD): In 14 mins complete: 3-4 Sets: 8 Strict Press (Moderate-Heavy) 12 Hammer Curls (Moderate) 24 Standing Banded Tricep Extensions - Rest 1:1 b/t sets

Strength: Deadlift 1x6 Take 12 mins to build up and complete: 3 sets x 6 reps - Start Mod-Heavy and build to Heavy during the 3 sets - Rest as needed b/t sets Conditioning: Helen 3 RFT: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups

Conditioning: 3 RFT: 30 GHD Sit-Ups 100' Walking Lunge w/ Med Ball (20/14) 30 Box Step-Overs w/ Med Ball (20/14, 20") Gymnastics Skill Work - (Post-Workout): AMRAP 5: 1 Wall Walk or 1/2 Wall Walk 1 Gymnastic Pull - Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc... (Score is Total Reps) Gymnastic Pull Options: Freedom - Strict Chest to Bar, Strict Pull-Up, or Chest to Bar Independence - Chest to Bar, Strict Pull-Up, or Pull-Up Liberty - Ring Row, Banded

Strength: "MACHO MAN" EMOM 15: 3 Power Cleans 3 Front Squats 3 Push Jerks * Use the same weight across sets. Weight should be moderate/moderate+, around RPE 7-8. * Each round must be completed within :50 to allow time to reset before the next minute. * The complex does NOT need to be completed unbroken. Connecting reps is encouraged, but athletes may drop the bar as needed. Conditioning: For time 100/80 Calorie Echo Bike