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

200 cal bike in 24:44 (Storm)

Then 5 rounds of cycling through:

50-40-30-20-10 situps

26-20-16-10-6 box jumps

13-10-8-5-3 ring rows

~15:00

Every 2 minutes:
10 deadlift @ 125-155-175-205-175 (205 felt too hard)

Then for time:

100 double unders

80 situps

60 box jumps @ 20"

40 deadlifts @ 135

12:56

7x:

5 fist pushups

20 abmat situps

10 ring rows

20 air squats

12:43

100 cal bike in 13:37 (The Flash)

25 minutes AMRAP:

30 Russian KB swings @ 24kg

15 cal bike

50 m/side single arm farmer carry @ 24kg

15 cal bike

4 rounds + 36 reps

Then Annie w/ new no-arm situps:

8:22

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)

5x EMOM, all w/ 16lb weight vest except handstands:

min 1: 50 jumping jacks

min 2: 30 sec handstand hold

min 3: 40 sec skater hops

min 4: 45 sec wall sit

For time -- Gravity Penguin Annie:

w/ 13 lb weight vest:

50-40-30-20-10:

penguin double tap jumps

situps

9:30

12 min AMRAP:

10 cal row

15 box jumps

10 situps

5 rounds + 19 reps

100 cal bike in 12:13

50-40-30-20-10

double unders

situps

+10 front squats @ 85 between each round

10:31

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

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

Back squat 4 @ 125-155-175-190-200(PR!)

4x:
12/leg goblet reverse lunge @ 16kg
25 Russian swing @ 24kg
30 abmat situps

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

10 min max cal assault bike (108)

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

12:02

5 deadlift @ 35-125-175-205-225-225-225-225

10 min AMRAP:
15 ring dips (1 round strict, 2 rounds small band)
30 pistols (15/leg), sit into thick band
15 situps

2+8

Back squat 10-5-5-20 @ 35-85-115-135(PR!)

30 dumbbell clean & jerk @ 2x35 lbs
4:58

3x50 situps
1 min plank between sets