Part 1 3 Set 5 Bench Press at 85% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 9 Push Press/DB 6 Box Jumps/Burpees/Push Ups 30 Skips/Toe Taps/30s Machine

Part 1 [3 x 6:00 AMRAP] 30 Wallballs/Thruster/45 Air Squats 360 Ski/400M run/25 Burpees/2.5Min Machine Into... Max Rounds 8 Cal Row/6 Cal Ski/10 Burpees 8 Cal Bike/50s Any Machine Rest 3:00 Between AMRAPs Part 2 3-4 Sets 0:30 Barbell Front Rack Hold (Heavy) 0:30 Weighted Lunge Hold (Each) Rest 1:00 Between Sets

Part 1 3 Sets 5 Deadlifts at 85% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 For Time 30 Knee Raises/Other Core 30 DB Power Cleans 24 Cal Bike/35 Cal Row/90s Machine 20 Knee Raises/Other Core 20 DB Power Cleans 16 Cal Bike/23 Cal Row/60s Machine 10 Knee Raises/Other Core 10 DB Power Cleans 12 Cal Bike/17 Cal Row/30s Machine

Part 1 3 Rounds 50 Skips /DB Hop Overs/Toe Taps 30 DB Farmer Step Up/ Goblet/Bodyweight 50 Skips/DB Hop Overs/Toe Taps 20 Push Up + Pull Across/Renegade Row Part 2 Build up to Heaviest 2 Length Sled Pull in Remaining Time

Part 1 3 Supersets 5 Back Squats at 85% 3 Squat Jumps 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 For Time 15 Thrusters/Squat/Push Press 20 Cal Row/2 Min Machine 12 Thrusters/Squat/Push Press 20 Cal Row/2 Min Machine 9 Thrusters/Squat/Push Press 20 Cal Row/2 Min Machine

[TEAMS OF 2] 5 Rounds 40 Cal Bike/57 Cal Row/4.5 Min Machine 24 Strict Pull-ups/Ring Row/BB BOR 24 DB Snatches/KBS/Hip Thrusts Time Cap: 35 mins

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