In teams of 2 AMRAP 42 125/100 cal row/AB/ski 50 box jump-overs @ 24/20" 100 push press @ 35/25kg 100 sumo deadlift high pull 100/80 cal row/AB/ski 40 box jump-overs 80 push press 80 sumo deadlift high pull 75/60 cal row/AB/ski 30 box jump-overs 60 push press 60 sumo deadlift high pull 60/40 cal row/AB/ski 20 box jump-overs 40 push press 40 sumo deadlift high pull 30/20 cal row/AB/ski 10 box jump-overs 20 push press 20 sumo deadlift high pull In remaining time max synchro bar

Back Squat 10 sets of 3 reps @ 2.5-5kg heavier than last week Rest 1 minute between sets For time 100 wall balls @ 9/6kg 50 clean & jerk @ 52.5/35kg 25 burpee toes to bar Cash out Accumulate 30 chin ups

In teams of 2 AMRAP 42 6 rounds – I-Go-You-Go (3 rounds each) 15/10 cal row 8 burpees over the rower -then- 80 hang power cleans @ 52.5/35kg -then- 6 rounds – I-Go-You-Go (3 rounds each) 15/10 cal AB 8 box jump-overs @ 24/20” -then- 80 shoulder to overhead -then- 6 rounds – I-Go-You-Go (3 rounds each) 15/10 cal ski 8 kettlebell swings @ 24/16kg -then- 80 thrusters -then- 6 rounds – I-Go-You-Go (3 rounds each) 15/10 cal row 3 devil's press In remaining time row for max cal *mu

AMRAP 45 40/30 cal AB 40/30 cal row 40/30 cal ski 20 dumbbell burpees @ 22.5/15kg 20 dumbbell snatch 20 dumbbell box step-overs @ 20” Or Every 5 minutes for 35 minutes (7 total sets) 20/15 cal AB or 500/400m row 10 hang power clean @ 52.5/35kg 10 shoulder to overhead 6 burpees over the bar

AMRAP 12 10/8 cal row @ 100% Rest 30 seconds 3 rounds 3 dumbbell power cleans @ 22.5/15kg 5 box-facing burpee box jump-overs @ 24/20” *Rest 2 minutes between rounds Log max wattage each round Rest 4 minutes AMRAP 12 10/8 cal AB @ 100% Rest 30 seconds 3 rounds 5 dumbbell thrusters 5 dumbbell-facing burpees over the dumbbells *Rest 2 minutes between rounds Log max wattage each round Rest 4 minutes AMRAP 12 10/8 cal ski @ 100% Rest 30 seconds 3 rounds 10 dumbbe

The Twelve Days of Christmas For time 1 20 double unders 2 Clean & jerk @ 60/42.5kg 3 Burpees 4 Chest to bar pull ups 5 Handstand push ups 6 Toes to bar 7 Kettlebell swings @ 32/24kg 8 Wall balls @ 9/6kg 9 Deadlifts @ 60/42.5kg 10 Goblet lunges @ 32/24kg (5/leg) 11 box jumps @ 24/20" 12 Power snatch @ 60/42.5kg Perform like the song "The Twelve Days of Christmas" so 1, then 2 and 1, then 3 and 2 and 1, then 4 and 3 and 2 and 1, etc, until all 12 movements have been completed

The Twelve Days of Christmas For time 1 20 double unders 2 clean & jerk @ 60/42.5kg 3 burpees 4 chest to bar pull ups 5 handstand push ups 6 toes to bar 7 kettlebell swings @ 32/24kg 8 wall balls @ 9/6kg 9 deadlifts 10 goblet lunges (5/leg) 11 box jumps @ 24/20" 12 power snatch Perform like the song "The Twelve Days of Christmas" so 1, then 2 and 1, then 3 and 2 and 1, then 4 and 3 and 2 and 1, etc, until all 12 movements have been completed

Back Squat Every 90 seconds for 10 sets 4 reps @ 2.5-5kg heavier than last week AMRAP 20 8 front-racked lunges @ 70/47.5kg 12/9 cal row *Rest 30 seconds between sets Or 5 rounds for times 12 bar-facing burpees over the bar 3 rope climbs @ 15’ 12 thrusters @ 60/42.5kg *20 minute time cap Or Every 4 minutes for 5 sets 30 air squats 20/14 cal row 10 burpees over the rower

Back Squat 10 sets of 4 reps @ 2.5-5kg heavier than last week Rest 1 minute between sets *keep the same weight each set Every 4 minutes for 6 sets 16/12 cal row 6 burpees over the rower 10 thrusters @ 35/25kg 16/12 cal row

In teams of 3 For time Partner A: 800/600 cal row Partner B: 400m run Partner C: AMRAP 7 clean & jerk @ 60/42.5kg 7 wall balls @ 9/6kg 7 toes to bar When partner B returns from the run, all partners rotate stations. Score is total time to completion for the calorie row *subtract 10 seconds from your time for every completed round of the AMRAP