January 2025

For Time 21-15-9Deadlifts (185/125)Handstand Push-Ups-into-15-10-5Deadlifts (275/185)50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts

4 sets:1:00 Max Burpees1:00 Max Abmat Sit Ups1:00 Max Walking Lunge Steps1:00 Rest

7 RFT 10/8 Calorie Air Bike10 Dumbbell Front Squats (50s/35s)

Every 1:00 (10:00)200/175m Row-rest 2:00-Every 1:00 (10:00)6 Power Snatch (115/80) *score time each set completed

For Time 30 GHDs (or V-Ups)10 Box Jumps (30″/24″)30 Wall Balls (20/14)10 Box Jumps (30″/24″)30 Toes to Bar10 Box Jumps (30″/24″)30 Wall Balls (20/14)10 Box Jumps (30″/24″)30 GHDs (or V-Ups)

12 min AMRAP 150 Wall Balls (20/14)90 Double Unders30 Muscle Ups

For Time 13-11-9-7-5Push Up + Renegade Row (50s/35s)-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-

For Time 45 Toes to Bar45 Power Snatches (95/65)45 Toes to Bar

5 Sets:100m Run (or 5x50ft Shuttle Run)10 Burpee Box Jump Over (24″/20″)15/12 Calorie Row (Or Ski)-rest 1:1 between sets-

5 Rounds20/15 Calorie Air Bike20 Kettlebell Swings (53/35)