Holiday Workout

Part 1 On The 3:00 x 4 Sets: 4 Front Squats + 8 Back Squats Barbell: 55% of 1RM Back Squat   Part 2 5 Rounds 12 Push Press/DB 20 Alt DB Snatches/KBS   Time Cap: 15 mins

Part 1 On The 3:00 x 4 Sets: 4 Close-Grip Bench Press + 8 Bench Press Barbell: 55% of 1RM Bench Press Part 2 For Time 25 Strict Pull-ups/Ring Row 1000M Bike/450M Row/360M Ski/2.5 Min 50 DB Bench Press/Floor 1000M Bike/450M Row/360M Ski/2.5 Min 25 Strict Pull-ups/Ring Row Time Cap: 15 mins

For Time 50 Wallballs/Goblet Squats, 15 Burpee Box Jumps/Broad Jumps - Rest 1:00 - 40 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 30 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 20 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 10 Wallballs, 15 Burpee Box Jumps   Time Cap: 30 mins

Part 1 On the Minute x 6: Min 1: 6 Tuck Jumps Min 2: 3 DB Quarter Squat Jumps Part 2 On The 3:00 x 4 Sets: 4 Sumo Deadlifts + 8 Conventional Deadlifts Barbell: 55% of 1RM Deadlift Part 3 3 x AMRAP 3 21 Knee Raises/Other core 15 Hang Power Cleans/DB/KBS Remaining Time Max Cal Row/Bike/Ski *Rest 3:00 Between AMRAPs

TEAMS OF 2 10 Rounds 13 Cal Bike/19 Cal Row 10 DB Thrusters/Front Squat/Push Press 20 Skips 125M Row/275M Bike   *Switch After Full Rounds *5 Rounds Each Partner