Teams of 2.
80 Overhead Squats (55/35)
20 Burpee Pull-ups
80 Hang Power Snatch (55/35)
30 Ring Dips
30 Strict Pull-ups
80 Overhead Lunges (55/35)
20 Burpee Pull-ups


6 Rounds-
(30sec ON/15sec OFF)
Deadlift (95/65)
Burpee Over Bar

-Rest 4 minutes.

6 Rounds-
(30sec ON/15sec OFF)
Push Press (65/35)
Double Unders


Metabolic Conditioning:
AMRAP 8 Minutes-
15 Wall Balls (14/10)
25′ Seal Walk
15 Hanging Knee Tucks

Functional Body Building:
6 Rounds-
8 Good Mornings
10 Weighted Lateral Lunges


12Dec

121218

Strength Training:
Every 2 Minutes for 4 Rounds-
6 Back Squats @ 70%

Metabolic Conditioning:
AMRAP 9 Minutes-
10 Box Step Overs (35/20)
1 Rope Climb


11Dec

Rock On

Strength Training:
4 Rounds-
30sec Max Effort Bike
-Rest 20 seconds.
30sec Max Effort Row
-Rest 20 seconds.

Metabolic Conditioning:
5 Rounds-
1 Deadlift (275/185)
6 Ring Dips
6 Strict Pull-ups
4 Handstand Push-ups
8 Box Pistols