Conditioning
6:00 on/2:00 off
AMRAP 6
12/8 Calorie Row (FX: 9/6)
10 Burpees Over Rower

AMRAP 6
12/8 Calorie Ski (FX: 9/6)
10 Box Jumps (24/20)

AMRAP 6
12/8 Calorie Bike (FX: 9/6)
10 Russian Kettlebell Swings (32/24) (FX: 24/16)

AMRAP 6
12 25′ Shuttle Run
10 Sit-Ups

Happy New Year’s Eve!

Seventh Heaven: 7:15 AM
Squad WOD: 9 & 10 AM

12 Rounds w/Partner, Alternate Rounds:
In 30:00…

200/150m Row (FX: 150/100m)
10 Power Cleans
10 Push Press
*Alternate max calorie row intervals EMOM with any time left over*

Weights: (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 3:00, 5 Sets
1-3) 5 Bench Press (80-85%)
4-5) 8 Pause Bench Press (60-65%)

Superset Accessory
1-3) 30 Tibialis Raises

Conditioning
AMRAP 10
12 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
12 Hand Release Push-Ups (FX: Push-Ups)
24 Jump Switch Lunges (RX+: 2″ Deficit)

Strength
Every 3:00, 5 Sets
1) 5 Front Squats (80-85%)
2-3) 3 Front Squats (85-90%)
4-5) 10 Front Squats (55-60%)

Conditioning
2 Rounds for Time:
80 Double Unders (FX: 60) (RX+: 100)
25 Toes to Bar (FX: 20) (RX+: 30)
*9:00 Cap

Strength
Every 3:00, 5 Rounds
4-8 Strict Handstand Push-Ups (FX: Pike/Box) (RX+: Deficit)
1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs/Development) (RX+: 1-3 Legless)

Conditioning
AMRAP 12
15/10 Calorie Row (FX: 12/8)
20 Sit-Ups
20′ Handstand Walk (FX: 3 Wall Walks) (RX+: 40′)