BURN @ 9AM & 6PM

Part 1 Back Squat Build to Heavy set of 5 Part 2 AMRAP 15: 60 Double Unders/90 Single skips 30 Wallballs 15 Toes to Bar/Hanging Knee...

4 Rounds x AMRAP 4: 15 Kettlebell Swings 500m Row/1000m Bike Max Renegade Rows (with push up) Rest 1 Minute Between Rounds

BURN @ 6 AM & 9 AM

Part 1 DB Clean & Jerk Practice Every 2 min x 5 Rounds 1 Deadlift + 1 Hang Clean + 1 Push Press + 1 Push Jerk Part 2 For Time 30-20-10...

TEAMS OF 3 AMRAP 25: 90 Alt DB Power Snatches 90 Burpee Box Jump Overs 60 Alt DB Power Snatches 60 Burpee Box Jump Overs 30 Alt DB Power...

Part 1 - Front Squat 3 sets of 10 reps Part 2 On the Minute For Max Rounds: 5 Thrusters 5 Burpees 5 Pull ups/strict banded pull ups/ring...

4 Rounds 60 Double Unders/90 Single skips 500m Row/1000m Bike 20 Alternating Dumbbell Snatches Rest 2 Minutes Between Rounds

For Time: 800m Row/2000 Bike Into... 15-12-9 Hang Clean & Jerks or Push Press 30-24-18 Box Jump Overs * Every Break: 200 Meter Row/500 bike

AMRAP 20: 15 Air Squats 10 Push-ups 5 Toes to Bar Every 2 Minutes [Starting at 0:00]: 250 Meter Row

Holiday Workout

Team of 3 AMRAP 25: 15/12 Calorie Row 5 Front Squats 1 Rope Climb (15') or 3 Strict Pull Ups