Back squat 5-5-3-3-3 @ 85-125-155-175-185

Then:

3 min max burpees

3 min rest

3 min max cals assault bike

35 burpees + 30 cals + not quite pukey in the last 20 seconds of the bike

5x EMOM:

min 1: 30 sec pushups

min 2: 50 sec air squats

min 3: 30 sec burpees

min 4: 50 sec situps

67-67-84-84-90

Then a bunch of 8x Tabatas (20 sec work, 10 sec rest) w/ 60 sec rest between 8 full sets of each single thing:

floor arch up

hollow rock

side plank rotation (switch sides each set)

3x:

goblet reverse lunge 8-10/side @ 16kg

rest 30 sec

single arm bent over row 8-10/side @ 20 lbs

rest 30 sec

4x AMRAP:

30 sec prisoner jump squat

30 sec rest

30 sec burpees

30 sec rest

30 sec double unders

30 sec rest

6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

1 snatch grip deadlift + 1 hang power snatch + 3 overhead squat @ 65-75-85-95-100-(105F)

100 Russian kb swing

+5 burpees every minute

start with burpees

5:30

9x:

min1: power clean 3-3-2-1-1-1-1-1-(1F) @ 85-115-135-145-145-155-155-165-(175F)

min 2: 3 box jumps @ 24-24-25.5-27-30-30-30-30-30

2 rounds of:

3x:

12 db front squats @ 2x35 lbs

12 burpees

+6 min rest

5:21

5:34

12 min EMOM

min 1: 8/side L-seated DB press @ 25 lbs

min 2: 30 sec sumo deadlift high pull w/ 24kg kb 12-11-13-16

min 3: 30 sec lacrosse ball tricep mash 

5x:

21 situps

15 RKB @ 24kg

9 burpees

9:37

 Partner workout w/ Lisa!

25 min AMRAP:

30 burpees

1k row

30 kb swing @ 24kg

* split all work, and while one person is rowing, the other holds a plank

3200 yay team

Filthy Fifty

50 box jumps, 24"

50 jumping pullups

50 kb swings, 16kg

50 walking lunges

50 knees to elbows

50 push press @ 45 lbs

50 back extensions

50 wall balls @ 20 lbs

50 burpees

50 double unders

30:25 (PR!)

12 Days of Christmas!
(done like the song)
1 clean & jerk @ 135
2 deadlifts @ 135
3 burpees
4 band pullaparts (Rx is pullups but it's hurty)
5 box jumps @ 20"
6 wall balls @ 14 lbs, 9'
7 Russian kb swings @ 16kg
8 ring dips
9 pushups
10 kb RDLs @ 16kg
11 situps
12 front squats @ 135

32:15 (PR!)

Back squat 5-3-1-5-3-1 @ 145-165-195-155-175-205

RDL 8-8-8-8 @ 85 w/ 90 sec rest

6 min AMRAP:
5 hang squat cleans @ 65
5 burpees
(7 rounds + 0 reps)

3x 5 tall jerk @ 35
3x 5 jerk balance @ 35
3x 2+1 push jerk + split jerk @ 85-105-105

30 power cleans @ 75
10 burpees
25 front squats @ 75
10 burpees
20 thrusters @ 75
10 burpees
9:05

Glen:
For time:
30 clean and jerks @ 95
1 mile run
10 rope climbs
1 mile run
100 burpees

49:50, technically a PR!

"Panic Breathing"

For time with Sims:
2 rounds of:
500-400-300-200-100m row while partner holds 2x16kg kettlebells in the front rack position
5 burpee penalty for every kettlebell drop

22:00 (55 burpees)

"De la Cedra"
800m run
25 burpees
800m run
20 snatches @55
800m run
25 American kb swings @16kg

18:22

Power clean 3-2-2-1-1-1-F-F-F-F @ 85-115-125-135-145-155-(160)-(160)-(160)-(160)

21-15-9
chest to bar pullups
burpees

8:29

20 min EMOM:
min 1: 12 cal row
min 2: 11 burpees

3 rounds of:
10 slow pike-ups on rower
10 pushups @ 31x1 tempo

10 min EMOM:
1 power clean + 3 push jerk @ 105

Then 5 rounds:
12-10-8-6-4 Hang power clean @ 65
12 burpees

9:18

5x every 4 minutes:
15 Russian kb swing @ 16kg
15 burpees
15 toes to bar

Then 3 rounds of (for quality):
10 ring pushups
10 band face pulls
5/side Turkish getups
30 sec chinup hang

2 rounds for time:
1k row
50 wall balls @ 14 lbs, 9'
50 burpees

28:35