WOD:
4 RFT:
- 40 DU
- 30 WB (14/20)
- 20 Pull-Ups

Post WOD: 4x5 Ring Rows (with 1 second hold at the top)

WOD:
7 min AMRAP;
- 10 SDLHP (95/135)
- 10 Push Press (95/135)

Post WOD:
Re-grip Squat Cleans 3-3-3-3

Partner WOD: You Go - I Go

For Time:
1 Mile Run

5 Rounds:
- 30 Power Cleans (95/135)
- 30 Pull Ups
- 30 Lateral Bar Over Burpees

1 Mile Run

Happy Thanksgiving! We are thankful for the AMAZING i1uvit community.

At home WOD:
For Time:
- 100 HR push ups
- 100 V-ups

Post WOD: 30 minutes of mobility

Open WOD 15.3
14 min AMRAP:
- 7 Ring MU (scale: bar MU or C2B pull up)
- 50 WB 14/20 (9/10' line)
- 100 DU (scale 200 DU)

STRENGTH:
Snatch Grip DL 5-5-5-5 (each rep is re-grip) at 100+ % of 1 RM Snatch

WOD:
18 min AMRAP:
40 ab mat sit ups
30 KB Swing (Rx: 35/53, comp: 53/70)
20 T2B
10 HSPU (comp: strict)
2 min rest

15 min EMOM 1 Squat Clean & Jerk
*At the 5:00 and 10:00 marks you increase the weight on the barbell.

Rest 5 min

For Time:
30 Thrusters (95/135)

*5 min TC

WOD:
15 min AMRAP:
- 30 WB 14/20 (comp ladies to 10' line)
- 20 Power Snatch (55/75)
- 10 HSPU

Post WOD: 2-2-2-2 touch n' go Power Snatch

WOD:
- 2000m Row

5-8 min rest

- 17/20 assault bike calories
- 30 Burpee BJ Overs (20/24)

WOD:
2 RFT:
- 50 Pull Ups
- 25 Squat Cleans (Rx: 75/115, Comp: 105/155)

*22 min TC

Post WOD: 10 min to Ring MU technique

STRENGTH:
Jerk 8-6-4-6-8

WOD:
10 min AMRAP:
- 10 S2OH (95/135)
- 30 ABMAT situps

15 min EMOM 1 Squat Snatch
*At the 5:00 and 10:00 marks you increase the weight on the barbell.

WOD:
For Time:
- 15 DL (170/250)
1 min rest
- 12 DL (170/250)
1 min rest
- 9 DL (170/250)
- 5 Rope Climbs
- 200 DU

HERO WOD: Tom

Thruster 6-5-4-3

HERO WOD: TOM
25 min AMRAP:
- 7 Ring MU (scale: Kipping C2B)
- 11 Thrusters (105/155)
- 14 T2B

---

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

WOD:
25 min AMRAP:
- 21 Box Jumps (20/24)
- 21 Snatch (Rx: 55/75, Comp: 65/95)
- 21 Pull Ups (Comp: C2B)
- 900m Run
- 15 Box Jumps (20/24)
- 15 Snatch (Rx: 55/75, Comp: 65/95)
- 15 Pull Ups (Comp: C2B)
- 600m Run
- 9 Box Jumps (20/24)
- 9 Snatch (Rx: 55/75, Comp: 65/95)
- 9 Pull Ups (Comp: C2B)
- 300m Run

STRENGTH:
Push Press: 10-8-6-4-2

WOD:
For Time:
- 65/75 Cal Row
- 40 HSPU
- 30 Rig Touch Burpees

Post WOD: 30 GHD sit ups or 90 ab mat sit ups