7 minute AMRAP BUY IN: 100ft. Sled Pull each 20 Burpees over Partner 40 KB Snatch 53/35 7 minute AMRAP BUY IN: 100ft. Sled Pull each 15 Power Cleans 135/95 30 Ball Slams 35/25 7 minute AMRAP BUY IN: 100ft. Sled Pull each 20 DB Push Pres 45/25 40 Sit Ups w/wall ball 20/14 We will be CLOSED Monday, January 1st in honor of the NEW YEAR!!!

Strength Bench Press (3x10 stay @ the same weight for all sets!) Metcon (Time) 3 Rounds 21 Cal Assault 18 Wall Balls 20/14 15 Push Ups 12 Box Jumps 24/20 1 Min REST Between Rounds

Metcon (Time) Row 500m "Buy In" Then: 5 Rounds 12 Power Snatch #75/55 10 T2B 8 Burpees over the bar

Welcome back!! Strength Split Jerk (Work up to a MAX) Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 5 Dead Lifts #115/75 7 Hang Cleans 9 STOH *Every drop or Rest 30 double unders

Metcon (Time) 12 Days of Christmas 1 Squat Clean Thruster #115/75 2 STOH #115/75 3 Front Squats #115/75 4 Burpees Over the Bar 5 Box Overs 24/20 6 KB Swings #53/35 7 Pull Ups 8 Ball Slams 9 Hang Cleans #115/75 10 KB OH Lunge #53/35 11 Ring Dips/ Push Ups 12 T2B Time Cap 30 Min

Metcon (Time) Complete for time: 2 mile Bike 30 Thrusters 95/65 30 Weighted Sit Ups 25/15 30 Db Snatch 50/35 30 Plated Burpees 45/25

Strength Push Press (1x5 Establish a 5 Rep MAX Push Press) Metcon (Time) 7 Rounds 7 Power Cleans #135/95 14 Hand Release Push Ups 21 Double Unders

Metcon (AMRAP - Reps) 5 Min AMRAP Max Distance Single Arm OH Walking Lunge #50/35 3 Min REST 8 Min AMRAP 50 Over Head Squats #45 40 KB Swings #53/35 30 T2B

Strength Back Squat (4x5 Stay @ the same weight (75-80%)) Metcon (Time) 3 RFT Run 400m 10 Muscle Ups *Mod: Muscle Up Transitions!

Fight Gone Bad (3 Rounds for reps) 1 Min @ each station  Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) Rest