Deadlift: 5-5-5-5

Then:

EMOM 20 (5 Rounds)

Minute 1: 12/10 Calories (Bike, Row, or Ski)

Minute 2: 10 Toes-to-Bar

Minute 3: 8 Deadlifts (225/155)

Minute 4: Rest

For Time:

200 Single Unders

50 Wall Balls (20/14)

25 Burpees to Target

150 Single Unders

30 Wall Balls

15 Burpees to Target

100 Single Unders

20 Wall Balls

10 Burpees to Target

Power Snatch: 2-2-2-2-2

Then:

4 rounds, 1 min per station, for max reps of:

Row Calorie
Power Snatch, 115/75 lbs
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Every 4 minutes x 5 Rounds:

10 Hang Squat Cleans (135/95)

15 Hand-Release Push-ups

12 Box Jumps (24/20)

*Rest for the remainder of each 4-minute Interval

Strict Press 5-5-3-3-1-1

Then:

AMRAP in 12 minutes of:

6 Handstand Push-ups

8 Front Rack Reverse Lunges 115/80

10 Pull-ups

In Teams of 2, AMRAP 14 minutes of:

Complete ascending reps of:

5-10-15-20-25-30-35-40…

Synchro Dumbbell Clean & Jerks (Choose Load)

20 Calories on 1 Bike

Rest 2:00

In Teams of 2, AMRAP 14 minutes of:

Complete ascending reps of:

5-10-15-20-25-30-35-40…

Synchro Overhead Plate Lunges (Choose Load)

20 Calorie Row

Workout Notes-

Teams may use one Echo Bike, one Assault Bike, or one Concept2 Bike for the bike portion.

The 20 calories are shared by the team, with only one athlete working at a time on the bike or row.

Synchro reps count only when both athletes meet the movement standard together.

Continue adding 5 reps each round (45, 50, 55, etc.) until the 14-minute AMRAP ends.

Front Squat 5-5-5-5

Then:

For Time:

15-12-9 reps for time of:

Thrusters (115/80 Ib)

Lateral Burpees over Barbell

*Time Cap: 10 Minutes

For Time:

Run 800 meters

50 Walking Lunges

40 Alternating Dumbbell Snatches (choose load)

30 Box Jumps 24/20

20 Hang Power Cleans 135/95

10 Bar Muscle-Ups

Time Cap: 20 Minutes

AMRAP in 15 minutes of:

3 Ring Muscle-Ups

10 Weighted Steps ups (choose load)

10 Handstand Push-Ups

200 Meter Shuttle Run

For Time

21-18-15-12-9-6-3 reps for time:

Overhead Squats (95/65 lb)

Burpees

Pull-Ups

*Time Cap: 18 minutes

Deadlift 5-5-3-3-2-2

Then:

4 Rounds For Time:

50 Double-Unders

10 Deadlifts (225/155 lb)

30 Sit-Ups

*15 minute time cap

In teams of 2, with 1 partner working at a time, complete for time:

100 Dumbbell Snatch

200 meter run

100 Toe-To-Bar

200m run

100 Dumbbell Box Step Up

200m run

100 Dumbbell Squat

200m run

100 Burpee Over Dumbbell

• pick weight for Dumbbell, same Dumbbell for all movements

• complete all runs together with partner

Front Squat 3-3-3-3-3

Then:

For Time

21-15-9 reps for time of:

Shoulder-to-Overhead 135/95

Lateral Burpee over the barbell

For Time

60/50 Machine Calories

70 Wall Balls 20/14

40 Box Jump Overs 24/20

20 Bar Muscle-ups

Time Cap: 20 minutes

Shoulder Press: 3-3-3-3-3

Then:

AMRAP in 12 minutes of:

5 Strict Handstand Push-ups

7 Hang Power Cleans (135/95 lb)

200 Meter Shuttle Run

5 Rounds for time:

10 Power Snatches (95/65 lb)

10 Toes-to-Bar

30 Air Squats

Time Cap: 16 minutes

Reminder: Holiday Hours: Open Gym 7:30-10am Only!

"Jackie"

1000m Row

50 Thrusters (45/35 lb)

30 Pull-ups

In teams of 2, with 1 partner working at a time, complete for time:

Row 2000 meters (5x200m each)

50 Lateral Burpee Over Bar

50 Push Press 115/75

30 Lateral Burpee Over Bar

30 Push Press 115/75

200 Double unders

3 rounds, each round for time, of:

10 Squat Cleans, 135/95 lbs
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.

4 rounds, 1 min per station, for max reps of:

Machine Calories (pick any machine)
Power Snatch, 125/85 lbs
Box Jump Over, 24/20 in
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.