Holiday Burn

Part 1 3 Sets 5 Bench Press at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 Buy-In: 50 Any Core Movement 3 Rounds 10 Single DB Push Press (R) 3 Laps Suitcase Carry (R) 10 Single DB Push Press (L) 3 Laps Suitcase Carry (L) Cash-Out: 50 Any Core Movement Time Cap: 18 mins

Part 1 3 Sets 5 Back Squats at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 5 Rounds 15 Cal Row/11 Cal Bike/12 Cal Ski 5 Front Squats/goblet 10 Strict Pull-ups/inverted Row/BB Row Time Cap: 15 mins

AMRAP 28 7 Power Cleans/Med Ball/KB Swing 14 Box Jumps/Box step Ups/24 Reverse lunges 7 Knee Raises/Sit Ups/Other Core 8 Cal Bike/12 Cal Row/9 Cal Ski/1 Min Effort

Part 1 3 Sets 3 Back Rack Squat Jumps 3 Squat Jumps (Unweighted) Rest 1:00 Between Sets Part 2 3 Sets 5 Deadlifts at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 3 [On the 0:00] For Time 30-20-10 Deadlifts/KB/Hip Thrusts 15-10-5 Lateral Burpees Over Barbell/30-20-10 Air Squats/Machine Cals [On the 10:00] For Time 30-20-10 Cal Row/21-14-7 Cal Bike 15-10-5 Burpees/Box Jumps

[TEAMS OF 2] 5 x AMRAP 6 "X" Movement Reps Machine Cals in Remaining Time Rd 1: 100 Wallballs/Push Press/Squats Rd 2: 80 Push-ups/Elevated/Floor Press Rd 3: 500M Row/400 Meter Ski (Together) Rd 4: 40 Alt. DB Plank Rows/BB/Shoulder Taps Rd 5: 40 DB Thrusters/Med Ball

Part 1 A) 3 Sets 5 Back Squats at 80% B) 1 Drop Set Max Reps at 50% *Rest 2-3 Mins Between Sets Part 2 1 Round for Max Reps 3:00 Power Cleans/Kettlebell Swings 3:00 Push-ups/Floor Press 6:00 Air Squats/Wall sits/Lunges 3:00 Push-ups 3:00 Power Cleans/Weighted Good Mornings

5 x AMRAP 3 6 Strict Pull-ups/BB BOR/Ring Row 12 Box Jump Overs/Squat Jumps/ Box Step Overs 250M Row/200 Ski/550 Bike Cals Machine Remaining Time Rest 3:00 Between AMRAPs

Part 1 A) 3 Sets 5 Bench Press at 80% B) 1 Drop Set Max Reps at 50% *Rest 2-3 Mins Between Sets Part 2 12-9-6 Knee Raises/ Other Core Cal Bike/Row/Ski Directly Into... 12-9-6 KB Swings/ Hip Thrusts Cal Bike/Row/Ski Time Cap: 12 mins

AMRAP 25 50 Wallballs/Thrusters/Push Press 1800M Row 50 Wallballs/Thrusters/Push Press 4000M Bike 8min Max Effort Any Machine/ Burpees

Holiday Isolate

[TEAMS OF 2] - AMRAP 30 Bike Cals/Ski/Row Switch After: 20 DB Bench Press/Floor Press 30 Sit-ups/Other Core 50 Skips/Toe Taps/Skater Hops