December 2024

15 min AMRAP10-20-30-40-50…Wall Balls (20/14)5-10-15-20-25Burpee Box Jump Overs (24″/20″)

5 sets (Every 5:00)200m Run20 Hang Power Cleans (115/80)200m Run

10 Rounds10 GHDs (Or V-Ups)3 Wall Walks

For Time:100ft Single Dumbbell Walking Lunge (50/35)5 Wall Walks (OR 50ft Handstand Walk)25 Toes to Bar100ft Single Dumbbell Walking Lunge (50/35)10 Wall Walks (OR 100ft Handstand Walk)50 Toes to Bar100ft Single Dumbbell Walking Lunge (50/35)

Teams of 25 sets (each/1:1)30/24 Calorie Air Bike

2 SetsAMRAP 4:0010 Dumbbell Front Squats (50s/35s)10 Box Jumps (24/20)-Rest 2:00-AMRAP 4:0010 Dumbbell Shoulder to Overhead (50s/35s)10 Burpee over Dumbbell-Rest 2:00-

5 Rounds15 GHD Sit Ups (Or V-Ups)10 Deadlifts (225/155)5x50ft Shuttle Runs

3 sets (Every 7:00)2 Rope Climbs (Or 8 Strict Pull Ups)-straight Into-3 Rounds8 Overhead Squats (95/65)12/10 Calorie Row

4 sets12 GHD Sit Ups (Or V-Ups)6 Bar Muscle Ups (Or 12 Chest to Bar)6 Squat Snatch (135/95)12 GHD Sit Ups (Or V-Ups)-rest 1:1 between sets-

15 min AMRAP 200m Run1-2-3-4-5-6. . .Wall Walks*Run is equal to 4 reps (1 rep = 50m)