Metcon 20 minute AMRAP 18 wall balls (20/14) 18 KB swings (53/35) 18 KB SDLHP 18 sit-ups Every 5 minutes, starting at 0, complete 10 Burpees *burpees do not count toward final rep score

EMOMx10 Minute 1: 8/6 strict HSPU Minute 2: 20 split jumps EMOMx10 Minute 1: 45 second wall-sit Minute 2: 10 burpees 3xM.E. Wall Ball Shots 3 sets of max unbroken wall ball shots. Rest 3-5 minutes between attempts.

Front Squat 1x1 15-20 minutes to establish 1RM front squat DT Five rounds of: •155/105 pound Deadlift, 12 reps •155/105 pound Hang power clean, 9 reps •155/105 pound Push jerk, 6 reps

Bench Press 4x6 All sets should be increasing in weight. Start with a moderate load. 4x45 second side plank Alternate arms each round. Superset with chin-ups. 4xM.E. chin-ups Record lowest round as score. Yes, these are strict. I never want to see "kipping chin-ups" Superset with side planks. Metcon AMRAPx3: 200m run M.E. power snatches [...]

Power Clean 5x3 Increasing weight each set to find heavy set of 3. All reps touch and go (no resting on the floor Metcon 500m row 15 box-facing burpee box jump overs (24/20) 20 chest-to-bar pull-ups 15 box-facing burpee box jump overs (24/20) 10 muscle-ups (ring or bar) 15 box-facing burpee box jump overs (24/20) [...]

Open Gym today from 7am to noon.  Gym will be closed until Wednesday the 27. Merry Christmas! 12 Days of Outlaw 1 clean & jerk (225/150) 2 muscle-ups (ring) 3 box jumps (36/30) 4 hang squat snatch (115/75) 5 bar facing burpees 6 push press (115/75) 7 pistols (alternating) 8 toes-to-bar 9 wall balls (20/14) [...]

Clean & Jerk Warm-up To be done with an empty barbell 5 reps of each: Clean-grip RDL Clean pull from below the knee Muscle clean Split jerks BTN push press Drop jerks High hang power clean Front squats Clean from below the knee Don't rush through this. Take your time, keeping your body rigid and [...]

Metcon 4 rounds for weight 100' (50ft left arm, 50 ft right arm) "bottoms up" single arm KB carry (8/6) strict pull-ups Rest as needed between sets. Metcon 3RFT 400m run 30 alt. KB snatches (53/35) 20 ring dips

Lifting Circuit Four rounds for weight 1 minute to complete 6-8 deadlifts (increasing each round) 30 seconds rest 1 minute to complete 15 push-ups (tempo 2 seconds down, 1 second up) 30 seconds rest 1 minute to complete 10 DB/KB lunges per leg (farmer's carry) - Record deadlift weight - Record lunge weight in comments [...]

Back Squat 1x1 20 minutes to find a 1RM back squat. Rabbit's Delight Teams of two. Partner "A" sprints 400m while partner "B" performs an AMRAP of one of the assigned movements. When Partner "A" returns, they switch roles. After both partners have completed a run and the first movement, the cycle will continue until [...]