January 2024

8 Sets: :30 Max DB Bench (35s/25s) :30 Max Sit-ups :30 Rest *score: total bench reps as round 1 and total sit-ups as round 2

15 min AMRAP 10 Shuttle Runs (50′) 5 Wall Walks 10 Shuttle Runs (50′) 15 Deadlifts (185/125)

5 RFT 10 Lateral Burpee Over DB 50′ DB Walking Lunge (50/35) 20/16 Cal Bike/Row

2 Rounds Total At 0:00 (For Time) 45 Crossover SUs 15/12 Cal Bike/Row At 2:00 (For Time) 15/12 Cal Bike/Row 45 Crossover SUs At 4:00 (For Time) 15/12 Cal Bike/Row 15 BJOs (24″/20″) At 6:00 (For Time) 15 BJOs (24″/20″) 15/12 Cal Bike/Row *Repeat for another round with sets happening at 8, 10, 12, and

For Time 25 Shuttle Runs (50′) 50 Wall Balls (20/14) 50 V-ups 50 Wall Balls (20/14) 25 Shuttle Runs (50′)

3 RFT 30 KBS (53/35) 30 Push-ups

5 Sets (each for time) 12/10 Cal Bike 60 DUs 12/10 Cal Bike -rest 1:1-

4 Rounds (2 min on/2 min off) 2 min AMRAP 200/175m Row 12 Box Jump Overs (20″) Max Thrusters (95/65) -rest 2 min-

15 min AMRAP 50′ OH DB Walking Lunge (50/35, right arm) 15 T2B 50′ OH DB Walking Lunge (50/35, left arm) 15 Burpee Over DB 15 DB Snatch (50/35)

For Time 100 DUs 50 Thrusters (45/35) 200 SUs 50 Thrusters (45/35) 100 DUs