December 2023

The Other Total 1RM Clean 1RM Bench Press 1RM Overhead Squat -30 mins to complete all 3 in order-

For Time (Teams of 2) 12 Wall Walks 24 Power Cleans (115/80) 10 Wall Walks 20 Power Cleans (135/95) 8 Wall Walks 16 Power Cleans (155/105) 6 Wall Walks 12 Power Cleans (185/125) 4 Wall Walks 8 Power Cleans (205/135) 2 Wall Walks 4 Power Cleans (225/155)

3 RFT 10 Back Squats (205/135) 100′ Walking Lunge 10 Box Jumps (30″/24″)

20 min AMRAP 25/20 Cal Bike/Row 100 Single Unders

5 RFT 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Cleans (50s/35s) 6 Dumbbell S2OH (50s/35s) 15/12 Cal Bike

5 sets (each for time) 12 T2B 10 Burpee Box Jump Over (24″/20″) 12 T2B -Rest 1:1-

For Time 40 Wall Balls (20/14) 30 Pull-ups 30 Wall Balls 20 C2B Pull-ups 20 Wall Balls 10 BMUs

For Time 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30″/24″)

15 min AMRAP 5 T2B 10 OHS (95/65) 50 DUs 10 T2B 10 OHS 50 DUs …cont. in this manner, adding 5 T2B each round for 15 mins.

5 Sets (each for time) 15/12 Cal Bike 12 HSPUs 50′ DB Walking Lunge (50s/35s) -rest 1:1-