PART 1: BACK SQUATS Build to Heavy Set of 3 Back Squats PART 2: "TARZAN" For Time: 1000M Row/ 800M Ski/ 2400M Bike 20 Front squats...

For Time [20 Minute Cap]: 40 Hand Release Push-ups 40 Toes to Bar 40 Calorie Bike 40 Box Step Overs 40 Alt. Reverse Lunges Double DB...

AMRAP 25: Max Calorie Bike/ Row/Ski/ Combo Every 3 Minutes [Starting at 0:00]: 5 Box Jumps (30"/24") 5 Burpees to Target (6") 10 AbMat...

EMOM 18 Minutes (Every Minute on the Minute for 18 Minutes) Min 1: 20 Double Unders / DB Hop Overs/30 Single skips + Max Reps Barbell...

BENCHMARK - “Barbara” 5 Rounds For Time [35 Min Cap]: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats Rest 3 Minutes Between Rounds

For Time: [22 Min. Cap] 50 Double Unders/75 Singles 25 Calorie Bike /35 Row 5 Power Cleans (155/105) 40 Double Unders/60 Singles 20...

PART 1: Build to Heavy Set of 3 Push Press PART 2: AMRAP 12: 2 Push Press (65/45) 8 Front Rack Step Back Lunges 4 Push Press (65/45) 8...

Part 1: On the 3:00 x 6 Rounds: 200 Meter Farmer's Carry (35’s/25’s) [4 Laps rig] Max Bike Calories Part 2: 3-4 Rounds 12 Single Dumbbell...

Holiday WOD

For Time: 21-15-9-9-15-21 Deadlifts (155/105) Burpees

PART 1: FRONT SQUATS Build to Heavy Set of 3 Front Squats PART 2: "BRIEF RELIEF" 5 x AMRAP 3: 3 Burpee Pull-ups 6 Box Jump Overs...

AMRAP 15: 20 Double Unders 200-ft. Dumbbell Farmers Carry (4 laps) 20 Double Unders 20 Double Dumbbell Shoulder to Overhead 20 Double...