Strength
Every 3:00, 5 Sets
3 Back Squats
1-2) 75-80%
3-5) 80-85%

Conditioning
3 Rounds of :30 on/:30 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Skl
4) Rest
*Score is total Calories

Modified Holiday Schedule:
8 AM – Open Gym
9 AM, 10 AM – WOD

Strength
Every 2:00, 5 Sets
4-6 Strict Handstand Push-Ups (FX: 8 Abmat/Pike) (RX+: Deficit) + 20 Banded Pullaparts

Conditioning
AMRAP 18
250/200m Row
20 Single Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20) (RX+: 70/50)
15 Toes to Bar (FX: 10)

Modified Holiday Schedule – 9 AM WOD only!

Strength
Every 2:00, 4 Rounds
1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)
2) 8/8 Staggered Stance Dumbbell Romanian Deadlift

Conditioning
In 10:00
800m Run (FX: 600m)
into…
AMRAP
10 Goblet Box Step Ups (24/20)
10 Russian Kettlebell Swings
15 Sit-Ups
*KB Weight: (24/16) (FX: 16/12) (RX+: 32/24)

Modified Holiday Schedule – 9 AM WOD only!

Squad WOD
AMRAP 25 w/ Partner – Split Reps Any Way
100 Calorie Row (FX: 80)
50 Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
200 Double Unders Each (FX: 160)
50 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*Every 5:00, starting at 0:00, complete 25 Burpees Over Bar (FX: 15)

Modified Holiday Schedule

5 AM – 6:30 AM: Open Gym
6:30 AM: WOD
9:30 AM: WOD Cancelled
12 PM, 4:30 PM, and 5:30 PM: WOD

Strength
EMOM 12
1) 6-8 Strict Handstand Push-Ups
2) 6-8 Strict Chin-Ups
3) 15 Banded Face Pulls
*HSPU: Abmat, Pike, Banded, Deficit
*Chin-Ups: Banded, Weighted

Conditioning
3 Rounds for Time:
100m Run
15 Shoulder to Overhead (115/80) (FX: 75/55)
1 Rope Climb (RX+: 50/50 Legless)
100m Run
15 Toes to Bar (FX: 10)
1 Rope Climb (RX+: 50/50 Legless)
*15:00 Cap