30 min EMOM: Min 1: 12/8 cal bike Min 2: 15 pushups Min 3: 12/8 cal row Min 4: 8 pull-ups Min 5: 20 air squats

200ft farmer carry 50/35 42 dumbbell deadlift 50/35 42 box jumps 24/20 200ft farmer carry 50/35 30 dumbbell deadlift 50/35 30 box jumps 24/20 200ft farmer carry 50/35 18 dumbbell deadlift 50/35 18 box jumps 24/20

Friday Jan 23 5000m row -every 1000m 150 ft walking dumbbell lunge 50/35 25 wall ball 20/14

Thursday Jan 22 5 rounds 15/12 cal bike 15 deadlift 185/125 15/12 cal bike 15 bar facing burpee

Friday Jan 16 40 AMRAP: 800 m row 50 ft sled push 15 burpee broad jump 15/12 cal bike 15 wall ball 20/14

Deadlift

21-18-15-12-9-6-3 Sumo deadlift high pull 75/45 Push jerk 75/45

Tuesday Dec 30 1000 m row 20 ab mat sit-up (Rx+ ghd) 750 m row 40 toe to bar 500 m row 60 weighted sit-up 25/35

Monday Dec 29 10 shoulder press 105/75 15 overhead squat 105/75 20 push press 105/75 25 front squat 105/75 30 push jerk 105/75 35 back squat 105/75

12 days of Christmas

Tuesday Dec 23 10 rounds 15/12 cal bike 15 ab mat sit-ups (Rx+:ghd) 15 burpee over bar 15/12 cal bike -rest 1:1-

Monday Dec 22 4 rounds: 20 pushups 12 devils press 35/20 100 FT sled pull (4/3 45's) 200 M farmer carry 53/35 30 air squats

5 rounds 20/15 cal bike or row 20 alternating DB snatch 50/35 10 burpee over DB

Run

Zeus

Tuesday Dec 16 3 rounds: 20 KB swing 53/35 30 toe to bar 30/24 cal bike

Push press

Friday Dec 12 1000m run 50 wallball 800m row 250ft lunge 800 m run 200 ft sled push 4/3 45's 400m row 40 pushup 200 m run 20 KB deadlift 53/35

AMRAP

Back squats