December 2023

12/15/23 5 rounds 250m run 20 Box Jumps 20 KBS 53 /35

12/14/23 A. bench wave x 3 5 – 3 – 1 B. Partner amrap 10 max reps man maker with 2xDB 50 / 35

12/13/23 AMRAP 24 400m run 25 wall balls 20 / 14 7 bar muscle ups * scale with 7 jumping bar muscle ups or kipping pull ups or lastly 14 ring rows

12/11/23 6 x 3 min rounds with 3 min rest 15 / 12 cal bike 10 push press 115 / 75 max burpees over the bar in time remaining Score total burpees

12 / 8 / 23 A. Back Squat 4 – 4 – 4 / 3 – 3 -3 / 2 – 2 – 2 Use same weight for 4s , 3s and 2s B. Partner 4k Row partition meters as needed.

12 / 7 / 23 5 rounds 100m run 10 push ups 1 rope climb 20 min CAP

12 / 6 / 23 For time 1 -2-3-4-5-4-3-2-1 Squat cleans 5-10-15-20-25-20-15-10-5 cal machine Use 185 / 125 barbell

12 / 5 / 23 A. 5 x 2 Press building B. 5 x 3 Push Press building C. AMRAP 10 25 double unders 12 russian KBS 53 / 35 9 V ups

12 / 4 / 23 AMRAP 20 400m 21 cal machine 12 burpee pull ups

amrap 25 run 250 5 hang power clean 5 front squat 5 push press 5 back squat use 95 / 65 bar