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