Part 1 On The 2:00 x 6 Sets 2 Close-Grip Bench Press + 4 Bench Press Barbell: 60% of 1RM Bench Press Part 2 8 Sets Each of [0:20 Work / 0:10 Rest] A) Pull-ups/Ring Rows B) DB Push Press/Wall Walks C) 1 length Farmer’s Carries D) Push-ups *Rest 30 Secs Between Stations

3 x AMRAP 6 25 DB Snatch/BB Hang Power Snatch/ KB Swing 50 Sit-ups/Other Core 125 Single Skips/Toe Taps/Double Unders Row/Bike/Ski Meters in Remaining Time Rest 3 Mins Between AMRAP

Part 1 On The 2:00 x 6 Sets 2 Front Squats + 4 Back Squats Barbell: 60% of 1RM Back Squat Part 2 AMRAP 12 Run/Bike/Ski Calories   Every 2:30 [Starting at 0:00]: 2 Lengths Double DB Lunge/Reverse Lunge/Box Step Up

On the Minute x 10: 1 Strict Weighted Pull-up (Building)/ Banded Pullup/Inverted Row Rest 5 Mins AMRAP 20 12 Burpees/Elevated 15 Box Jumps/Broad Jumps 18 Kettlebell Swings

Part 1 On the Minute x 6: Min 1: 20M Low Skip Min 2: 3 DB Deadlift Jumps Part 2 On The 2:00 x 6 Sets: 2 Sumo Deadlifts + 4 Conventional Deadlifts Barbell: 60% of 1RM Deadlift Part 3 5 x AMRAP 2 3-6-9-12-15 Knee Raises/Other Core/Toes to Bar 15-12-9-6-3 Deadlifts/Hip Thrusts Cal Row/Bike/Ski in Remaining Time Rest 1 Min Between AMRAPs

10 Rounds 12 Cal Row/Bike/Ski 12 Thrusters/DB/Squat/Push Press Rest 1 Min Between Rounds Time Cap: 30 mins

Part 1 3 Sets Build to Heavy Set of 3 Reps of Push Press Part 2   For Time 24 Cal Row/Bike/Ski 30 Push Press/DB 24 Cal Row/Bike/Ski 30 Thrusters/DB 24 Cal Row/Bike/Ski 30 Push Press/DB 24 Cal Row/Bike/Ski

AMRAP 30 10 Strict Pull-ups/Ring Rows 20 x 10M Farmer’s Carries 30 Hand-Release Push-ups/Elevated 2:30 machine/40 Burpees/40 x 10M Shuttle Runs 50 Sit-ups/Other Core

New Years Eve Workout

New Years Day!

Part 1 On the Min x 6 Min 1:  3 DB Squat Jumps Min 2:  2 High Box Jumps Part 2 3 Sets Build to Heavy Set of 3 Reps of Front Squat Part 3 AMRAP 12 3-6-9.... Knee Raises/Sit ups/Other Core Box Jumps/Broad Jumps DB Front Squats

Every 2 Mins for As Long As Possible... 0:00-2:00 10 Alt DB Shoulder Rack Step Up 10 Alt DB Power Snatch 2:00-4:00 10 Alt DB Shoulder Rack Step Up 12 Alt DB Power Snatch 4:00-6:00 10 Alt DB Shoulder Rack Step Up 14 Alt DB Power Snatch ...Continue adding 2 snatches each round until you can no longer complete the work within the 2-min window!