Teens Class Front Squats 3sets of 5 reps Back Squats 3sets of 5 reps 3 lengths of DB walking Lunge Wod 12min AMRAP 8/10cals Bike Alt Row 10 GTOH with a plate 10 Box step ups 8 Sit ups

PARTNER 35 MIN AMRAP 500m Row 24 Burpees 1000m Bike 40 Kb Swings 400m Ski 60 Sandbag Lunges 60 Cals Air Runner

EMOTM X 15 1st Run 12 Cals 2nd 14 GTOH Plate 3rd 8 Burpees onto Plate AMRAP X 11 MINS BIKE ALT SKI 12/10 CALS 10 HANG DB SNACH 10 DB BOX STEP UPS 10 SIT UPS

STRENGTH: EMOM X 6 3 High Hang Cleans EMOM X 6 3 Hang Cleans WORKOUT: 12 MIN AMRAP 15/12 Cals Alternate Machines 12 Db Snatch 9 Box Jumps 6 Hang Power Cleans

Strength : Strict Press 5 x 4 Superset with 5-10 DB Lateral raises Every 3:00 Conditioning : EMOTM X 16 mins 1st 12/10 Cals Echo Bike 2nd 15 Wallballs 3rd 12 Pullups 4th 5 STOH

Strength : Front Squat 5 x 5 @ 60-70% Every 2:30 Conditioning : Partner up . 20 Min AMRAP 26/22 Cals Bike erg 24 HSPU 20 Double DB Reverse Lunge 24 TTB 26/22 Cals Row 20 Double DB Thrusters

Strenght 3rds Every 3mins in groups of 3/4 10 x DB seated press 5 x Banded pull ups 20 sec Hollow Hold Hang tough challange Wod EMOM 3rds -18mins 1. Ski 6 cals 2. ⁠Sandbag lunge x 10 3. ⁠Row 8-10 cals 4. ⁠Burpees x 8 5. ⁠Bike 8-10 Cals 6. ⁠Goblet squats x 12

ROW 1600M + 100 WALLBALLS + 50 PULL UPS + 400M RUN TOGETHER BIKE 3200M + 100 PB LUNGES + 50 TTB + 400M TOGETHER SKI 1600M + 100 KB SWINGS + 50 TARGET BURPEES + 400 M RUN TOGETHER PARTNER UP . 45 MIN TIME CAP

12 MOVEMENTS OF CHRISTMAS 1: Burpee 2: Hang Db C&J 3: Overhead Lunge 4: Push Ups 5: Deadlifts 6: Db Snatch 7: TTB 8: Wall Balls 9 Hang Power Cleans 10: Calories 11: Thrusters 12: BMU/CTB/PU/RR

1 RD . 30 MIN CAP 100/85 CALS ROW 50 WALLBALLS 30 TARGET BURPEES 100/85 CALS BIKE ERG 50 BOX STEP UPS 30 DOUBLE DB BENCH 60/50 CALS SKI 50 CALS RUN OR 50/40 CALS ECHO 30 PB REVERSE LUNGE