Part 1 Deadlift 2 Reps at 80% 1 Rep at 85% Max Reps to Technical Failure at 90% Rest 2-3 Mins Between Sets Part 2 4 Rounds 8 Cal Bike/11 Row/9 Ski/45sec Effort 12 Strict Pull ups/Ring Rows/Jumping 8 Cal Bike/11 Row/9 Ski/45sec Effort 12 Double DB Sumo Deadlifts/KB Rest 1:00 Between Sets Time Cap: 21 mins

4 x AMRAP 4 Buy-in: 400M Run/500 Row/400 Ski/1100 Bike Max Rounds in Remaining Time: 8 Thrusters/Wallballs/16 Air Squats 8 Lateral Burpees Over The Bar/Box Jumps/Machine Cals Rest 4:00 Between AMRAPs; Pick Up Where You Left Off

Part 1 Bench Press 2 Reps at 80% 1 Rep at 85% Max Reps to Technical Failure at 90% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 11 Cal Row/8 Bike/9 Ski/50-60s Effort/150M Run 2.4.6.8... DB Push Press/BB/Strict Press 2.4.6.8...Knee Raises/Other Core

8 Rounds 15 Cal Bike/21 Cal Row/17 Cal Ski/75-90s Effort 200M Run/15 Burpees/250 Row/550 Bike/200 Ski 18 Kettlebell Swings/Eye Level Swing/DB Snatch Time Cap: 28 mins

Part 1 Every 40 sec x 6 Rotate btwn 2 movements Movement 1: 3 DB Squat Jumps Movement 2: 2 High Box Jumps Part 2 Back Squat 2 Reps at 80% 1 Rep at 85% Max Reps to Technical Failure at 90% Rest 2-3 Mins Between Sets PART 3 For Time 400m Run/500 Row/1100 Bike/400 Ski 30m (3 Lengths) Single-Arm Suitcase Lunge 400m Run/500 Row/1100 Bike/400 Ski 30m Single-Arm Front Rack Lunge 400m Run/500 Row/1100 Bike/400 Ski 30m Single-Arm Overhead Lunge 400m Run/500 Row/1100 Bike/400 Ski Tim

THRIVE-MAS Step & Workout

Holiday Workout

Part 1 Bench Press 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 1-2-3-4... Hand-Release Push-ups/ Overhead DB Tricep Extensions/ Skull Crushers 2-4-6-8... DB Bench Press 10 Alt V-ups/Sit Ups/Other Core

Part 1 Power Clean/Deadlift 5 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 6 Rounds 10 Box Jumps/Steps/Broad Jumps 8 DB Snatch/KBS/Plate GTOH 6 Knee Raises/Other Core

AMRAP 30 Row/Bike/Ski Meters Every 6:00 [Starting at 0:00] 10 Strict Pullups/Ring Row 400M Run/1100 Bike/400 Ski/500 Row 20 Push Press/Strict Press/Landmine

Part 1 Back Squat 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 2 3 Rounds 20 Burpee Box Jumps/Box Step 20M DB Walking Lunge/Reverse Lunge/Jump Lunge Time Cap: 13 mins

[TEAM VERSION] AMRAP 40 4800M Run/5400M Row/18-22:00 Machine Effort Split into 400m ...into Max Rounds 1 Power Clean/Deadlift 3 Hang Power Clean/Hip Thrust 50M Farmers Carry Alt. after full rounds