A1. For Time: -1000m Row / 60|45 Cals -10 WWU -750m Row / 45|40 Cals -20 C2B (Jumping PU) -500M row / 30/25 Cals -30 Burpees -250m Row / 15/12 Cals -40 Renegade Rows (fx 35/20 Rx 45/30) -1000m Row / 60|45 Cals 35 min…

“I don’t know what to say, except it’s Christmas and we’re all in misery.” A1. 5 x Clean Grip DL.Squat Clean.Front Squat (2.2.4). Build to heaviest complex possible. B1. :30 on, :30 off, 20 Minutes: – 1: Max-Rep DU – 2: Max-Rep DB THruster (pick…

Brought on by Russian vodka, poisoned by Chernobyl” A1. 8-6-4-8-6-4 OHS. 2nd ‘wave’ heavier than 1st; 15 min cap. B1. 4 Rounds: -150m Row Sprint -8 TnG Snatch (75/53; 95/63; 115/83) (FX option: 16 DB snatch) -12 Russian KbS (32/24; 36/32) -1:1 Rest

A1. 10 min to build to MFD Split jerk. B1. 4 rounds of complex at 70-75% of A. -2 push press + 4 push jerk ( unbroken) 90sec- 2:00 rest between. C1. FT: 9-6-3 -S2OH Rx: 135/93 Fx: 115/73 RTG: 155/103 -T2B -Front Squat C2….

A. 30min AMRAP – 3min Row/AB @ 80% – 6 HSPU (fx: 8 Banded Dips, rtg: 3-5 Deficit HSPU) -15 UB Banded Pullups (rtg: 2-3 Strict rMU) – 5/side Cossacks Squat (rtg: Hold weight in the front rack) -40m Farmers Carry – HEAVY -20m Bear…

A1. 4 x 4 Front Squat. Start @ 75%; add load as form allows each round. A2. 4 x 5-7 Bent over single-arm temp DB Row @ 30X3 C1. E5MO5M, 20 Min: – 20/16 Cals – 20 Wall Ball (24/20; 20/14; 16/12) – 5 Hang…

“Rats. Nobody sent me a Christmas card today. I almost wish there weren’t a holiday season. I know nobody likes me. Why do we have to have a holiday season to emphasize it?” A1.Tempo Strict Press 5.4.3.5.4.3 @ 31X1. 2nd ‘wave’ to be heavier than…

Where do you think you’re going? Nobody’s leaving. Nobody’s walking out on this fun, old-fashioned family Christmas. No, no. We’re all in this together.  A1. EMOTM, 8 Min: Muscle Snatch.Hang Power Snatch.OHS (1.2.3). Add load each round as form allows. B1 EMOTM, 14 Min:; 2…

A. 6 Rds: -10 T2B – 30sec rest -15, 15, 12, 10, 8, 8 S2OH (Max weight for each set. reps go down each round, weight goes up) – 30sec rest -50 DU -2min Rest 30 min time cap B. Deadlift 2×20 Unbroken @35-50% 60sec…