Strength
Every 2:00, 4 Rounds
1) 10 Straight Arm Banded Pulldowns + 10 Banded Wide Grip Strict Pull-Ups
2) 10 Ring Rows + 10 Bent Over Row

Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) AMRAP Calorie Row
4) AMRAP 50′ Shuttle Runs
*Score is total Calories/Reps

“8 Nights of Hanukkah”
8 Rounds for Time w/ Partner – Split Reps Any Way
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
*Compare to 12/15/22

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Reverse Lunges (40-50% 1RM Back Squat)
2) 12 Hip Thrusts (50%+ 1RM Back Squat)
3) :15 Sandbag Bear Hug Hold + 100′ Sandbag Bear Hug Carry

Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
50 Double Unders (FX: 35)
10 Goblet Lunges (32/24) (FX: 24/16) (RX+: Double Dumbbell Front Rack (50/35))

Strength
Every 2:00, 8 Sets
1-4) 3 Power Snatch (65-70% of 1RM Snatch)
5-8) 2 Power Snatch (70-75%)

Conditioning
In 8:00
500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)
into…
AMRAP in remaining time
16 Sit-Ups
4 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)

“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*Compare to 12/6/2022

Optional Finisher
2-3 Rounds for Quality
5+5+5 Prone IYT
15 Banded High Row + External Rotation
:30 Reverse Plank

Optional Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Crossbody Banded Shoulder Stretch
:30/:30 Pec Stretch w/ Rig
1:00-2:00 Saddle Pose