Strength: Bench Press Take @ 15 Minutes to Complete: 5 Bench Press (40% of 1RM) 5 Bench Press (50% of 1RM) 5 Bench Press (60% of 1RM) Conditioning: 3RFT (12 Min Time Cap) 500/400 Meter Row 21 Push-ups 12 Strict Toes-to-Rings

Conditioning: EMOM 5 5 Thrusters (75/55) Directly into, EMOM 5 5 Thrusters (95/65) Directly into, EMOM 5 5 Thrusters (115/75) Directly into, EMOM 5 (See Notes) * Continue Adding 20/10lbs Every 5:00 For as Long as You Are Able * Score = Minute Athlete Finishes Last Full Round of 5 Reps

Strength: Deadlift 5 Deadlifts (50%) 3 Deadlifts (60%) 2 Deadlifts (70%) 1 Deadlift (75%) Conditioning: For Time (15 Min Time Cap) 21 Deadlifts (225/155) 400 Meter Run 15 Deadlifts 400 Meter Run 12 Deadlifts 400 Meter Run 9 Deadlifts 400 Meter Run

Thanksgiving With The Girls: For Time "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 Wallballs (20/14)

Recovery Day - Gym Open From 7-10am Conditioning: 10 RFT 200 Meter Run 200 Meter Row 15/10 Calories Bike Rest 1 Minute Post-WOD: 2 Mins Foam Roll Calf L/R 2 Mins Thoracic Spine Foam Roll 1 Min Lizard Stretch L/R 1 Min Piriformis Stretch L/R 2 Mins Child Pose 2 Mins Seated Saddle Pose

Strength: Back Squat 3 Sets X 25 Reps @ 25-35% of 1RM Conditioning: AMRAP 20 50 DUs/Singles 100ft Walking Lunge 100ft Bear Crawl * 4 Lengths Inside or Down & Back on Turf

Conditioning: “HOLLEYMAN” 30 RFT: (30 Minute Time Cap) 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155) * U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq

Strength: EMOM 12 2 Push Press * From The Rack * If Possible, Add Weight Each Round Conditioning: AMRAP 10 10 Box Jumps (24/20) 15 Push Jerks (95/65) :20 Calorie Bike * Score = Rounds + Calories

Conditioning: “Jerry” For Time (30 Min Time Cap) 1 Mile Run 2000/1600 Meter Row 1 Mile Run * Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan

Strength: Front Squat 3 Sets X 25 Reps @ 30-40% of 1RM Conditioning: AMRAP 20 20 Medicine Ball Cleans (20/14) 60 DUs/75 Singles