2 rounds of:

100 double unders

40 forward lunges

40 ring rows

10 perfect pushups

40 air squats

40 Russian kb @16kg

10 perfect pushups

22:22

Then hang from pullup bar 40-30-25 w/ 2 min rest

500 m row

3x:

- 50 abmat situps

- 20 ring rows

- 30 box jumps

- 20 pushups

- 50 double unders

500m row

26:33 -- fell off a cliff in the third round, esp with double unders

Back squat 6-4-2 @ 135-165-185

Then some Tabata fun (8 rounds AMRAP of 20 seconds work,  10 seconds rest):

Tabata med ball squat @ 14 lbs

30 seconds rest

Tabata pushups

30 seconds rest

Tabata wall balls @ 14 lbs, 9'

96 / 68 / 50

Push press 7-5-3-7-5-3 @ 65-95-115-95-115-125

5x every 3 minutes:

10 push press @ 75

15 pushups

20 box jump overs @ 20"

1:55, 1:54, 2:08, 2:18, 2:24

push press was fine

pushups had me at round 3

box jumps got real rough at round 4

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)

8x:

20 sec jumping lunges

10 sec rest

20 sec hollow rock

10 sec rest

20 sec pushups

10 sec rest

20 sec quarter squat jumps

10 sec rest

20 sec tuck ups

10 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

Deck of Cards

Hearts = pushups

Diamonds = kb swing @ 16kg

Clubs = air squat

Spades = box jumps @ 20

25:23

 1 push jerk + 1 split jerk @ 85-115-135-145-(150F)-150-(155F)

5x every 3 minutes:

10 CTB pullups

15 pushups

45 double unders

1:58

2:08

2:07

2:15

2:20

(2:10 avg)

 Bench press 3 @ 85-95-105-115-120-130(PR!)-135(PR!)-140(2F)(PR!)

40-30-20-10

DB hang power clean @ 25s (did 22 reps at 35 before switching down)

knees pushups

4-3-2-1 rope seated-to-standing pulls

11:41

For time:

3 mile assault bike

100 db renegade row @ 20 lbs

2.25 mile bike

100 pushups

1.5 mile bike

100 air squats

.75 mile bike

100 abmat situps

41:33 omfg this was a lot.

10 min bike (cals)

81

2.5 min rest

10 min AMRAP:

30 stepups

20 RKB @ 16kg

10/arm KB strict press @ 12kg

3+10

2.5 min rest

10 min bike (cals)

79

2.5 min rest

10 min AMRAP:

30 situps

20 squats

10 pushups

4+17

2.5 min rest

10 min bike (cals)

81

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!)

Push press 5-5-5-3-2-1 @ 65-85-115(PR Tie!)-125-135(PR!)-145(PR!)

5 rounds of:
20 situps
10 push press @ 65
10 box jumps @ 20"
5 perfect pushups

8:37

For time:
100 cal bike (9:57)
+
5 rounds of:
20 squats
20 Russian kb @ 24kg
20 pushups
20 situps
(16:41)
+
100 cal bike (11:22)

38:00

Some pullups, some of them weighted @ 5 lbs

40-30-20-10
pushups
situps
squats

11:18

4 close grip bench press @ 105-105-105-115-115

15 min AMRAP:
10 toes to bar
15 pushups
400m row

4 rounds + 25 reps + 89m

10 min max cal assault bike (108)

4 rounds for time:
400m row
15 pushups
15 situps

12:02

6x every 90 sec:
1 squat clean @ 105
1 hang power clean @ 105
1 front squat @ 105

15 min AMRAP:
40 double unders
15 pushups
20 Russian kb swing @ 16kg

6 rounds + 55 reps

Max handstand walk (~8 ft lolz)

3 rounds of:
15 toes to bar
5 power snatch @ 95
20 pushups
5 overhead squat @ 95