Conditioning: For time 15-12-9: Kipping HSPU TTB Then, 200 DUs/300 Singles Directly into, 12-9-6: Kipping HSPU C2B Then, 150 DUs/250 Singles Directly into, 9-6-3: Kipping HSPU Bar Muscle Ups Post-WOD: Athlete's Choice 1 Mile Easy Run, 2,000 Meter Row, or, 3 Mile Bike

Conditioning: EMOM 20 1st Minute - 30 Seconds Row 2nd Minute - 30 Seconds Slamballs 3rd Minute - 30 Seconds Bicep Curls 4th Minute - Alternating Jumping Lunges *Repeat for Remainder of Time; 30 seconds Work, 30 seconds Rest for 20 Minutes Post-WOD: 4 Rounds 1 Minute Plank 1 Minute Hollow Hold

Conditioning: For Time Thanksgiving With The Girls Angie's House - 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen's House - 400 Meter Run 21 KBS (53/35) 12 Pull-Ups Fran's House - 15 Thrusters (95/65) Nancy's House - 400 Meter Run 15 Overhead Squats (95/65) Grace & Isabel's House - 20 Ground-To-Overheads (95/65) Kelly's House - 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)

Strength: Barbell Rows: 5 X 6 Dumbbell Bench Press: 5 X 8 Conditioning: AMRAP 12 25 DUs/50 Singles 9 TTB 25 DUs/50 Singles 9 Push Jerks (115/85)

Strength: Clean Complex Take 10-15 Minutes to Build to a Heavy Clean Complex (High, Low, Ground) Set Conditioning: AMRAP 4 X 3 Rounds (With 4 Minutes Rest Between Rounds): 21/18 Calorie Bike 21 Power Cleans 15 Burpee Box Jump Overs (24/20) *Recommended Weights: Round 1 - 135/95 Round 2 - 115/85 Round 3 - 95/65

Strength: Back Squat EMOM 10: First 5 Minutes - 10 Reps Each Minute Second 5 Minutes - 12 Reps Each Minute *Recommend Weight (75/55); Goal is Unbroken Sets of 10 & 12 Reps, Same Weight All The Way Though Conditioning: For Time 45 KBS 400 Meter Run 35 KBS 800 Meter Run 25 KBS 1,200 Meter Run 15 KBS *KBS Recommended Weight (53/35)

Strength: Bench Press 10-8-6-4-2 Conditioning: 5 RFT 21 Wallballs (20/14) 18 Alternating DB Snatch (50/35) 15 Box Jumps (24/20) 12 TTB

Conditioning: Every 5 Minutes x 6 Rounds 10/8 Calorie Bike 350/300 Meter Row 200 Meter Run

Conditioning: For Time: 15 Muscle Ups 150 DUs/250 Singles 12 Muscle Ups 120 DUs/200 Singles 9 Muscle Ups 90 DUs/150 Singles *Burpee Pull-ups for Muscle Up Modification Post-WOD: 5 Rounds - 10 Hollow Rocks 8 Tuck-ups 6 V-ups

Conditioning: "Chad 750" For Time: 45 Minute Time Cap 750 Box Step-ups (20") Unweighted *This Hero WOD is named after Navy SEAL, Senior Chief Petty Officer Chad Wilkinson, who took his own life on October 29th, 2018. The original prescribed WOD is 1000 box step-ups with a 45/35-pound backpack.