Part 1 2 Attempts Build to a Heavy 10-Rep Max Bench Press Rest 3-5 Mins Between Attempts Part 2 For Time Buy-In:  50 Push-ups 3 Rounds 5 Push Press/DB 5 Strict Pull-ups/Ring Row/BB Row   36 Alt V-ups/Sit Ups/Other Core 3 Rounds 4 Push Press 4 Strict Pull-ups   36 Alt V-ups/Sit Ups/Other Core   3 Rounds 3 Push Press 3 Strict Pull-ups

4 x AMRAP 5 24 Cal Bike/37 Cal Row/30 Cal ski 24 Russian KB Swings/Hip Thrusts 18 Box Jumps/Burpees Rest 2:00 Between AMRAPs Pick Up Where You Left Off

Part 1 2 Attempts Build to a Heavy 10-Rep Max Back Squat Rest 3-5 Mins Between Attempts Part 2 For Time 400M Row/880M Bike 30 Knee Raises/Other Core 20 Front Squats/Goblet 200M Row/440M Bike 20 Front Squats 30 Knee Raises/Other Core 400M Row/880M Bike Time Cap: 15 mins

For Time 5500M Bike/2500M Row Into... 10 Rounds 500M Bike/225 Row/180M Ski 10 Push-ups/Elevated/Floor Press 3 Devil Press/Db Snatch/RDL Time Cap: 35 mins

Part 1 A) 3 Sets 10 Pogo Hops Rest 0:30 Between Sets B) 3 Sets 4 Broad Jumps Rest 1:00 Between Sets Part 2 2 Attempts Build to a Heavy 10-Rep Max Deadlift Rest 3-5 Mins Between Attempts Part 3 6 Rounds 6 Power Cleans/Hang Power Clean/DB/KBS 9 Box Jumps/Box Step Ups/Squat Jumps Time Cap: 10 mins

Part 1 8 Rounds 20 Secs Max Push Ups 10 Secs Rest Rest 1 Min   8 Rounds 20 Secs Max Sit Ups 10 Secs Rest Rest 1 Minute 8 Rounds 20 Secs Max Air Squats 10 Secs Rest Part 2 6 Rounds 8 Barbell Bent Over Rows 8 Prone Snow Angels

Holiday Workout

Part 1 On The 3:00 x 4 Sets: 4 Front Squats + 8 Back Squats Barbell: 55% of 1RM Back Squat   Part 2 5 Rounds 12 Push Press/DB 20 Alt DB Snatches/KBS   Time Cap: 15 mins

Part 1 On The 3:00 x 4 Sets: 4 Close-Grip Bench Press + 8 Bench Press Barbell: 55% of 1RM Bench Press Part 2 For Time 25 Strict Pull-ups/Ring Row 1000M Bike/450M Row/360M Ski/2.5 Min 50 DB Bench Press/Floor 1000M Bike/450M Row/360M Ski/2.5 Min 25 Strict Pull-ups/Ring Row Time Cap: 15 mins

For Time 50 Wallballs/Goblet Squats, 15 Burpee Box Jumps/Broad Jumps - Rest 1:00 - 40 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 30 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 20 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 10 Wallballs, 15 Burpee Box Jumps   Time Cap: 30 mins

Part 1 On the Minute x 6: Min 1: 6 Tuck Jumps Min 2: 3 DB Quarter Squat Jumps Part 2 On The 3:00 x 4 Sets: 4 Sumo Deadlifts + 8 Conventional Deadlifts Barbell: 55% of 1RM Deadlift Part 3 3 x AMRAP 3 21 Knee Raises/Other core 15 Hang Power Cleans/DB/KBS Remaining Time Max Cal Row/Bike/Ski *Rest 3:00 Between AMRAPs

TEAMS OF 2 10 Rounds 13 Cal Bike/19 Cal Row 10 DB Thrusters/Front Squat/Push Press 20 Skips 125M Row/275M Bike   *Switch After Full Rounds *5 Rounds Each Partner