Holiday Workout

Part 1 Bench Press 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 1-2-3-4... Hand-Release Push-ups/ Overhead DB Tricep Extensions/ Skull Crushers 2-4-6-8... DB Bench Press 10 Alt V-ups/Sit Ups/Other Core

Part 1 Power Clean/Deadlift 5 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 6 Rounds 10 Box Jumps/Steps/Broad Jumps 8 DB Snatch/KBS/Plate GTOH 6 Knee Raises/Other Core

AMRAP 30 Row/Bike/Ski Meters Every 6:00 [Starting at 0:00] 10 Strict Pullups/Ring Row 400M Run/1100 Bike/400 Ski/500 Row 20 Push Press/Strict Press/Landmine

Part 1 Back Squat 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 2 3 Rounds 20 Burpee Box Jumps/Box Step 20M DB Walking Lunge/Reverse Lunge/Jump Lunge Time Cap: 13 mins

[TEAM VERSION] AMRAP 40 4800M Run/5400M Row/18-22:00 Machine Effort Split into 400m ...into Max Rounds 1 Power Clean/Deadlift 3 Hang Power Clean/Hip Thrust 50M Farmers Carry Alt. after full rounds