“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

Did 10 extra Back squats, dips and push ups. Put on some more weights on the last 20 Back squats.

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%

5-4-3-2-1 muscle ups and clean and jerk ladder 135-155-175-195-195

5 Rounds for time

• 5 squat cleans (135 lbs)
• 5 push press (135 lbs)
• 20 body weight squats

Time: 9:15

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AFTER PARTY

10 min AMRAP
- 10 Pull ups
- 10 Sit ups

Rounds completed: 6

Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

Resistance Training:
Banded Box Squats
Red and Purple Bands, each double-knotted
12x 2 @ 55% of 1RM (120 LBs)

Extras:
3x 90 LBs Sled Drag (~100 meters)
3x 10 Seated Good Mornings (45 LBs)
3x 20 Russian Kettle Bell Swings with a red band (70 LBs)
3x 10 Weighted Back Extensions (25 LBs)

Turkey Are You OK Team WOD:
Our team was: Alan, Brian, Craig, Bill, and Faith

15-12-9
Waffle Wall Balls (30 LBs)
Desert Dumbbell Thrusters (35 LBs in each hand)
Boysenberry Burpees
Butternut Box Jumps (24”)
Turkey Get Ups (35 LBs)

Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep

Perform all movements at 75-80% of your 1-RM Snatch.

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

5rounds for time of:
10 pistol squats (Alt.)
30 unbroken doubleunders