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

Part 1 3 Sets 5 Push Press at 77-82% Rest 2-3 Mins Between Sets Part 2 For Time 20 Strict Pull-ups/Ring Row/BB Row 30 Alt V-ups/Other Core 40 DB Bench Press/Floor Press 30 Sit-ups/Other Core 20 Push-ups/Elevated Time Cap: 12 mins

Part 1 8 x AMRAP 1 5 Front Squats/Heavy Goblet Cal Machine in Remaining Time Rest 3:00 Between AMRAPs Part 2 75 Barbell Curls Time Cap: 7 Mins

Part 1 3 Sets 5 Power Cleans/Hip Thrusts at 77-82% Rest 2-3 Mins Between Sets Part 2 For Time 18-15-12 Hang Power Cleans/Med Ball/KB Swing Box Jumps/Broad Jumps Cal Row/13-11-8 Cal Bike Time Cap: 10 mins

8 Rounds 8 Knee Raises/Other Core 250M Row/550 Bike/200 Ski 16 Push-ups/Floor Press 250M Row/550 Bike/200 Ski Time Cap: 30 mins

Part 1 On the Minute x 6 6 DB Quarter Squat Jumps Part 2 3 Sets 3 Front Squats at 77-82% Rest 2-3 Mins Between Sets Part 3 AMRAP 10 8 DB Walking Lunge Steps/Box Step Ups 12 Cal Bike/1 Min Machine 8 DB Walking Lunge Steps/Box Step Ups 10 Box Jumps/10 Burpees/Push-ups

5 Rounds [Together]: 750M Row/1650M Bike P1/2: 20 Sumo KB Deadlift P2/1: 60 Skips/Plate Hops Time Cap: 30 mins