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6 Rounds for time:
5 Curtis Ps (Power Clean, Front Rack Lunge (right), Front Rack Lunge (left), Push Press) #95/65
2 Rope climb
400 m Run
4-8-12-16-12-8-4
•Wallballs (20/14)
•Deadlifts (225/155)
Score: Time
Front Squat 5 X 3
Then
Full 8 Round Tabata of each
Slam ball
Assault Bike
Double Under
Score: Fewest reps each movement
Partner Workout 15-12-9-6-3
Ring Pushups
Pull ups
Burpees
Amrap Cal Row
Score: Total Calories
1000 Weighted Box Step Ups
Pack (#45/35)
20″ box
Every 2 min for 10 Rounds of:
•10 Row (cal)
•12 KB Swings (1.5/1)
•14 Air squats
Score: Slowest Round
Strength: 4 x 3 Thrusters [HEAVY]
12 Min Alt EMOM:
Min. 1: 15/10 Cals Assault Bike
Min. 2: 12 DB Push Jerks [45/25]
Min. 3: 9 Wall Balls
Partner King Kong
16 Rounds:
1 Deadlift (325/225)
2 Muscle-ups
3 Cleans (185/135)
4 Handstand push-ups
*Alternate after completed round
3 Rounds for time of:
20 Pull-ups
30 DB Push Ups
40 GHD Sit-ups
50 DB Front Squats [50/35]
Rest 5 min between rounds
12 Days of Christmas
For Time:
- 1 100 Meter Run or 25 Double-Unders
- 2 Power Cleans (135/95 lbs.)
- 3 Ring Dips
- 4 Dumbbell Ground to Overhead (45/30 lb.)
- 5 Burpees
- 6 Toes to Bar
- 7 Push-ups
- 8 Box Jumps
- 9 Kettlebell Swings (70/52 lbs.)
- 10 Pull-ups
- 11 Front Squats (135/95 lbs.)
- 12 Shoulder to Overhead (135/95 lbs.)
- (95/65)
- 1 Deadlift
- 2 Hang Power Cleans
- 3 Front Squats
- 4 Shoulder Press
- 5 Back Squats
- 6 Push Press
- 7 Thrusters
- 8 Squat Cleans
- 9 Push Jerks
- 10 Hang Power Snatch
- 11 Overhead Squat
- 12 Sumo Deadlift High Pulls
Strength
3 x 8 Deadlift at 65-70 percent
Then
10 Min Alternating EMOM:
Odd: 8 Burpee box-jump overs
Even: 12/10 Cals on Assault Bike
Every 2 min for 5 rounds:
•75 Double unders
•Max rep power cleans [155/105]
Build to Heavy Push Jerk:
Every 0:90 for 5 rounds:
Min 0:00 5 reps
Min 1:30 4 reps
Min 3:00 3 reps
Min 4:30 2 reps
Min 6:00 1 rep
Then
21-15-9
DB Thrusters [50/35]
Pull-Ups
12-9-6-9-12
Handstand Push-ups
Back Squats [135/95]
Lateral OTB Burpees
In 24 min:
150m Row
2 Hang Power Snatches [95/65]
*Every round, add 150m and 2 HPS