Part 1 Deadlift 5 Reps at 77% 3 Reps at 87% 1 Rep at 97% Establish a 1-Rep Max *Rest 3:00 Between Sets Part 2 AMRAP 11 1-2-3-4-5... Knee Raises/Other Core 7 Cal Bike/10 Row/Ski/0:45 Effort

4 x AMRAP 4 Buy-In: 400M Run/Ski/500 Row/1100 Bike Max Rounds in Remaining Time 8 Front Squats/Goblet 8 Devils Press/Burpee Pull-ups/Strict Pullups *Rest 2:00 Between AMRAPs; Pick Up Where You Left Off

Part 1 Bench Press 5 Reps at 77% 3 Reps at 87% 1 Rep at 97% Establish a 1-Rep Max *Rest 3:00 Between Sets Part 2 AMRAP 14 8 Cal Row/6 Ski/5 Bike/0:30 Effort 16 Alt Plank Row/Gorilla Row 8 Cal Row/6 Ski/5 Bike/0:30 Effort 10 Push Press/Strict Press

AMRAP 30 50 Single Skips/Plate Hops/Skater Hops 10 Alt Db Snatch/KBS Every 2:00 [Starting at 0:00] 7 Cal Bike/10 Row/8 Ski *Pick Up Where You Left Off

Part 1 On the Minute x 6: Min 1: 6 Tuck Jumps Min 2: 3 DB Quarter Squat Jumps Part 2 Back Squat 5 Reps at 77% 3 Reps at 87% 1 Rep at 97% Establish a 1-Rep Max *Rest 3:00 Between Sets Part 3 For Time 18-14-10-6 Thrusters/Wall Balls Box Jumps/Broad Jumps/2 x Squat Jumps/ Reverse Lunges After each round 200m Run/Ski/250 Row/550 Bike/0:45-0:60 Effort Time Cap: 13 mins

Part 1 12 Min EMOM 5 Push Up + Pull Across 7 DB Power Clean Part 2 3 Giant Sets 10 Single-Arm DB Incline Bench Press (Each Arm) 10 Single-Arm DB Bent Over Row (Each Arm) 100M Farmer’s Carry *Rest 1:00 Between Sets

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