December 2024

A. Deadlift 5 – 5 – 5 – 3 – 3- 3 – 1 – 1 – 1 building B. Relay Race Amrap 12 200m Row

Fight Gone Bad – sort of 3 rounds 1 min wall balls 1 min DB snatch 1 min box jumps 1 min push ups 1 min cal 1 min rest

Clean and jerk 4 x 4 min emom 4 clean and jerk 3 clean and jerk 2 clean and jerk 1 clean and jerk amrap 7 3 clean and jerk 7 toes to bar

Enjoy time off and with family

Spend time with family or do 100 DB thrusters for time

8 rounds ( 20 min cap ) 100 m run 10 overhead plate lunges 45 / 25 7 burpees to plate 10 ground to overhead with plate

AMRAP 20 10 cals 1 round macho man 20 cals 2 rounds macho man etc until 20 min 1 rounds = 3 power cleans / 3 front squats / 3 front squats

A. Deadlift 2 x 8 3 x 4 4 x 2 B. Core amrap 10 5 strict toes to bar 10 v ups 15 situps

A. Turkish Get ups – 5 RIght / 5 Left B. AMRAP 15 10 strict pull ups 10 box jump overs 30 / 24 10 DB snatch alternating 70 / 50

A. Backsquat 3 x 8 across 3 x 5 across 3 x 3 across B. For time 200 cals on a bike or 250 on a ski with a friend