Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Bench Press  Building to 75% to 85% for final set of 3 ‍* 5 Second Negative  * Build...

10 Rounds 8 Slam balls 5 Burpees  200m Run/250m Row  ‍Time Cap: 25 Mins

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Front Squat Building to 75% to 85% for final set of 3 ‍* 5 Second Negative  * Build...

10 Rounds  Min 1: Bike Cals  Min 2: Row/Ski Cals  Min 3: Rest

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Sumo Deadlift  Building to 75% to 85% for final set of 3 ‍* 5 Second Negative  *...

Every 4 Mins x 6 Rounds 15 DB Push Press 10 Burpee Pull Up 200m Run/250m Row

Holiday Workout

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Strict Press Building to 75-80% for final set of 3 ‍* Build In Weight‍ Part 2 For...

For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar/Other Core 150m Row ‍Directly Into... ‍20-18-16-14-12-10-8-6-4-2 Push-ups 150m Row ‍Time Cap:...

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Back Squat Building to 75-80% for final set of 3 ‍* Build In Weight‍ Part 2 For...

3 Rounds 20 Burpees Over Rower 40 Wallballs ‍Into... ‍150 Cal Row ‍Performed As: 2 Min Work; 1 Min Rest ‍Time Cap: 30 mins

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Deadlift Building to 75-80% for final set of 3 ‍*Build In Weight‍ Part 2 AMRAP 1:...