Holiday Workout

6 x AMRAP 2 9 Strict Pull-ups/Ring Rows/BOR 9 Box Jumps/Burpee Box Jumps/ Box Step Ups AMRAP Front Squats/Goblet in Remaining Time Rest 3:00 Between AMRAPs

Part 1 Bench Press 5 Reps at 85% 3 Reps at 90% 1+ Reps at 95% Rest 2-3 Mins Between Sets Part 2 For Time 7-5-3 Hang Power Cleans /Deadlifts/KBS Hand Release Push-ups/Skull Crushers/OH DB Triceps Extensions 9-7-5 Hang Power Cleans /Deadlifts/KBS Hand Release Push-ups/Skull Crushers/OH DB Tri Ext 11-9-7 Hang Power Cleans /Deadlifts/KBS Hand Release Push-ups/Skull Crushers/OH DB Tri Ext Time Cap: 12 mins

5-8 Rounds 250M Row/550 Bike/200 Run/Ski 10 Alt DB Snatches/Plate GTOH 30 Skips/Plate Hops/Lateral Skater Hops 10 Knee Raises/Other Core 200M Run/Ski/550 Bike/250 Row Time Cap: 38 mins

Part 1 On the Minute x 6: 8 Double Light DB Farmers Hold Pogo Hops Part 2 Back Squat 5 Reps at 85% 3 Reps at 90% 1+ Reps at 95% Rest 2-3 Mins Between Sets Part 3 For Time 3 Rounds 8 Cal Bike/11 Row/9 Ski/:45-1:00 Effort 12 Thrusters/Wall Balls/2x Air Squats - Rest 1:00 - 3 Rounds 8 Cal Bike/11 Row/9 Ski/:45-1:00 Effort 12 Jumping Lunges/Alt Reverse Lunges Time Cap: 11 mins

Part 1 On the Minute x 20 (5 Rounds) Min 1: 30 Sec Cal Machine Min 2: 15 Sit-ups/Other Core Min 3: 30 Sec Cal Machine Min 4: 40 Sec Plank Hold Part 2 4 Giant Sets 5 Bulgarian Split Squats Per Side/Split Squats 20 DB Upright Rows Rest 1:00 Between Sets

Part 1 Deadlift 5 Reps at 82% 3 Reps at 86% 2+ Reps at 92% Rest 2-3 Mins Between Sets Part 2 5 Rounds 42-34-25-17-8 Cal Row/30-24-18-12-7 Bike/31-25-18-13-6 Ski/Efforts 4:00-5:00/3:00-4:00/2:00-3:00/ 1:00-2:00/0:30-1:00 25-20-15-10-5 Hang Power Cleans/Deadlifts/KBS Time Cap: 18 Mins

5 x AMRAP 3 13 Cal Bike/19 Row/14 Ski/1:15-1:30 Effort 12 Front Squats/Back Squats/Goblet 10 Box Jumps/2 x Reverse Lunges/ Lateral Burpees Over the Bar Rest 3:00 Between AMRAPs Pick Up Where You Left Off

Part 1 Bench Press 5 Reps at 82% 3 Reps at 86% 2+ Reps at 92% Rest 2-3 Mins Between Sets Part 2 AMRAP 13 30 Skips/Toe Taps/Lateral Skater Hops 12 DB Push Press/DB Strict Press 9 Knee Raises/Other Core

5 Rounds 800M Run/1000 Row/2200 Bike/4:00-5:00 Effort 10 Strict Pull-ups/Ring Rows/BOR 15 Box Jumps/Step Ups/2 x Squat Jumps 100M Farmer's Carry/1 Min Farmer’s Carry March Time Cap: 40 mins

Part 1 A) 3 Sets 10 Lateral Bounds with Hop B) 3 Sets 10 Single-Leg Forward Hops (R) 10 Single-Leg Forward Hops (L) Rest 0:30 Between All Sets Part 2 Back Squat 5 Reps at 82% 3 Reps at 86% 2+ Reps at 92% Rest 2-3 Mins Between Sets Part 3 On the 3:00 x 5 Sets: 10 Cal Bike/17 Row/13 Cal Ski/1:00-1:15 Effort 20 Wallballs/Thrusters/1.5 x Air Squats

Part 1 3 Sets - Each is on a 5-Min Clock 400M Run/500 Row/1100 Bike/1:45-2:15 Effort With Remaining Time Max Rounds & Reps of: 4-6 Strict Pull Up/Inverted Row 12 DB Bench Press/Floor Press No Rest Between Sets Part 2 Sled Push & Pulls