Part 1 3 Sets Build to Heavy Set of 3 Reps of Push Press Part 2 For Time 24 Cal Row/Bike/Ski 30 Push Press/DB 24 Cal Row/Bike/Ski 30 Thrusters/DB 24 Cal Row/Bike/Ski 30 Push Press/DB 24 Cal Row/Bike/Ski

AMRAP 30 10 Strict Pull-ups/Ring Rows 20 x 10M Farmer’s Carries 30 Hand-Release Push-ups/Elevated 2:30 machine/40 Burpees/40 x 10M Shuttle Runs 50 Sit-ups/Other Core

New Years Eve Workout

New Years Day!

Part 1 On the Min x 6 Min 1: 3 DB Squat Jumps Min 2: 2 High Box Jumps Part 2 3 Sets Build to Heavy Set of 3 Reps of Front Squat Part 3 AMRAP 12 3-6-9.... Knee Raises/Sit ups/Other Core Box Jumps/Broad Jumps DB Front Squats

Every 2 Mins for As Long As Possible... 0:00-2:00 10 Alt DB Shoulder Rack Step Up 10 Alt DB Power Snatch 2:00-4:00 10 Alt DB Shoulder Rack Step Up 12 Alt DB Power Snatch 4:00-6:00 10 Alt DB Shoulder Rack Step Up 14 Alt DB Power Snatch ...Continue adding 2 snatches each round until you can no longer complete the work within the 2-min window!