3 Rounds
2:30 Bike @ “x” Cadence

• (0:30 Rest)

2:30 Row @ “x Cal/Hour”

• (0:30 Rest)

2:30 AMRAP: 200m Run + Double Unders in Time Remaining

• (0:30 Rest)

2:30 AMRAP: 200′ Farmers Carry +Wall Sit In Time remaining

• (0:30 Rest)

Alternating for Quality - 8 Rounds

• 2 Split Jerk building
• 3 Deadlifts, building

EMOM for 15

1. Strict Presses 8/10 reps
2. Gorilla Row 8-10 reps each side
3. Calorie Row 12/10

5 Rounds

• AMRAP Body Weight Bench Press
  
• AMRAP Pull-Ups

12 Days of Christmas:

• 1 Handstand Pushup or Wall-Walk
  
• 2 Pistols (1/leg)
• 3 Push Press (135/95)
• 4 Dead-Lift (135/95)
  
• 5 Burpee
  
• 6 Russian KB Swing
  
• 7 Sit-Ups
  
• 8 Lunges (4/leg)
  
• 9 Pushup
• 10 V-Up
• 11 Box Jump
• 12 Power Clean + Jerk (135/95)

10 Rounds For Time

• 4 Pull Ups (Rx+ 2 Bar Muscle Ups)
  
• 4 Deadlifts (115/75)
  
• 16 Double Unders
  

EMOM for 20

• M1-M5: Hang Power Snatch
• M5-M10: Hang Power Snatch + 1 Overhead Squat
• M11 – M15: Hang Squat Snatch + 1 Overhead Squat
• M16 – M20: Hang Squat Snatch

3 Rounds For Time

• 15 Power Snatches 
• 15 Overhead Squats
• 15 V-Ups

AMRAP: 15

• 10 A-Kettle Bell 
• 10 toes-to-bars
• 10 box jumps

*Step down from the box.

A
Wall Balls
SDHP 75/55
Box Jumps
Push Press 75/55
Row/Bike Calories
​Rest

B
Thrusters DB
Sumo Dead-Lift 135/95
Ab-Core of choice
Burpee
Ab-Core of choice
​Rest

C
Goblet Squats
Pull-up or Ring Row
Ball Slam
DB Floor Press
DU
​Rest

CrossFit Yoga
​
Barbell Turkish Get-Up

• 1-1-1-1-1 (L&R)

scale: Kettlebell

Teams of 3: AMRAP 15

• P1: Wall Sit
• P2: Shuttle 5m, 10m + 10 Slam Balls
• P3: Rest

AMRAP 20
Buy-in: 1000m Bike

• 3 Muscle-Ups/3 CTB Pull-Ups/6 Ring Rows
• 6 Burpees
• 9 Back Squats
• 12 Bicyle Crunch

@ 11:00 Row 500m

Shoulder Press

• 2-2-2

AMRAP 12:

• 8 Dumbbell Push Jerks (R)
• 8 Dumbbell Step Back Lunges
• 8 Dumbbell Push Jerks (L)
• 8 Dumbbell Step Back Lunges
• 40 Double Unders

Dumbbells: (50/35)

Deadlift

• 3-3-3-3-3-3

After each set complete:

• 5 Broad Jumps for max distance
• Bike ♀8/♂ 10 calories as fast as possible

Rest 3 minutes between sets.

Goal: Power: (heaviest dead-lift, longest broad jump,
and fastest Echo-bike time)

Scaling: Deadlift

• 3-3-3-3-3-3

After each set complete:

• 3 broad jumps for max distance
• :20 max-effort Echo-bike calories

On thOn the 3:00 x 3 Sets:

• 2-2-2 Back Squats

*Start First Working Set at 82% & Build to Heavy.

AMRAP 10:

• 400 Meter Run*
• 18 Thrusters (95/65)
• 400 Meter Run*
• 15 Thrusters (115/85)
• 400 Meter Run*
• Max Thrusters (135/95)

*Sub: Row 500m/Bike 1000m
*a Fi

rst Working Set at 82% & Build to Heavy.

Skill Work: Power Cleans: 10 singles at light weight for quality

4 Rounds For Time:

• 30/24 Calorie Row
• 20 Box Jumps (24"/20")
• 10 Power Cleans (155/105)

Time Cap: 20 Minutes

30 minutes: (40 on-20 off)

1. Box Step Ups (rx+ weighted)
   
2. Row Calorie
3. Kettlebell Headcutter
   
4. Assault Bike Calorie
5. V-Ups
   

AMRAP 20:

• 20 single-under crossovers
• 10 burpee pull-ups
• 12 GHD sit-ups

Goal: Conditioning + pulling endurance.

​This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!

​Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.

Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.

Skill Work: Hang Power Cleans
This is where most begin to cut corners on technique in an effort to increase intensity. Slow it down, if that is you!

7 rounds for time:

• 7 deadlifts
• 7 hang power cleans
• 7 front squats

Rest 1:00 between rounds. ♀ 105 lb/♂ 155 lb

(TEAMS OF 3) AMRAP 25:

• 45 Calorie Row
• 45 Toes to Bar
• 45 Calorie Row
• 45 Thrusters (115/85)

* 3 Men: 45 Calories
* 3 Women: 36 Calories
* 2 Men + 1 Woman: 42 Calories
* 2 Women + 1 Man: 39 Calories

SCORE: Total rounds and reps completed in 25 minutes.