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Strength:

4 Rounds
50m Each Arm Suitcase Carry
15 Jack Knives

Time Cap 15:00

Conditioning:

AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Each Arm Front Rack Lunge (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35 Double Unders)

“8 Nights of Hanukkah”

With a Partner, One Person Working at a Time

8 Rounds
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 12/20/16, 12/13/17, 12/5/18, 12/19/19

For solo athletes, cut to 4 reps of each movement.

Strength:

20:00 to Establish
1RM Clean and Split Jerk

Conditioning:

2 Rounds
20 Burpees Over the Dumbbell
5 Each Arm Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

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Strength:

Ring Muscle Up Test Day:

12:00 to Complete

Rx+: 30 Ring Muscle Ups
Rx: AMRAP Ring Muscle Ups
Fx: 30 Chest to Bar Pull Ups + 30 Ring Dips

Conditioning:

AMRAP 12
20/15 Calorie Row (Fx: 15/10)
20 Alternating Pistol Squats (Fx: Goblet Reverse Lunges (50/35))
30 Sit Ups

Strength:

E3MOM 15
Deadlifts
1: 3 @75-80%
2: 2 @80-85%
3: 1 @85-90%
4: 1 @90-95%
5: 1 @95-100%+

Conditioning:

EMOM 12
1: 25 Wall Balls (20/14) (Fx: 20 Wall Balls)
2: AMRAP Calorie Assault Bike
3: Rest
4: Rest