4 rounds: Each for time 250m row 20 alt. Pistols 10 Hang Cleans 135/95 Rest 1: ½   Example: 4 minute of work = 2 minute rest

EMOM 12 M1: 10 Deadlifts 155/115 M2: 8 Front squats 155/115 M3: 6 Jerks 155/115

15 Box Jump overs 24/20” 40 KB Snatches 35/18 20L/20R 15 Box Jump overs 24/20” 30 KB snatches 53/35 15L/15R 15 Box Jump overs 24/20” 20 KB snatches 70/53 10L/10R   TC 12

AMRAP 18:   40 Airsquats 200m run 30 sit ups 200m run 20 Push ups

For time: 50 Alt. dumbbell Snatches 50/35 40 T2B 30 SA DB OHS 50/35 20 T2B 10 Wall Walks  

Diane 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups

5 Rounds: 5 Dual KB Hang Clean and jerks 53/35 10 Pull ups 15 Burpees Over KBs   TC 18

“Working off the Christmas Cookies” 1 mile ruck *if no ruck or backpack-can opt to carry any element any way (KB, DB, Plate, etc..) Then, 12 rounds: 26 Alt. Backwards stepping goblet lunges 26/18 22 Alt. KB gorilla rows 26/18

AMRAP 6 50’ Handstand Walk 50’ Farmer’s Carry (70/53)

6 Rounds: 90 seconds on 90 seconds off   5 KBS 70/53 5 Hand release burpees (jumping back/up with two feet) 5 KB High pulls 70/53 Max Hand release burpees (jumping back/up with two feet)