Dec 2
Rower Hamstring Curls
3×15
For Time
12-10-8-6-4
Deadlifts (185#/135#)
4-6-8-10-12
Dumbbell Push Press (50’s/35’s)
Dec 3
3 Rounds
In 2 min:
6 DB Box Step Ups (50’s/35’s) – Left and Right
Toes to Rings Remaining
R1
2 min:
8 Double KB Russian Swings (53’s/35’s)
6 KB Front Squats (53’s/35’s)
Burpees Remaining
R1
2 min:
8 Landmine Rows (45#/35#) – Left and Right
Double Unders Remaining
Dec 4
EMOM 21
4L Farmer’s Carry (70’s/53’s)
1 min Paced Row
2×10 sec Bike Sprints
1 min Paced Row
25s L-Sit
1 min Paced Row
1 min Rest
Dec 5
OT5M x 5
10 Power Cleans (135#/95#)
10 Bar Over Burpees
Dec 6
“Mary”
AMRAP 20
5 Handstand Pushups
10 Pistols
15 Pullups
Dec 7
In Teams of 3
For Time:
100 Cal Row
100 Box Jump Overs 24/20
100 Devil Press 40/30
100 Cal Bike
Dec 8
Front/Back Squats
3×4/6 @ 70% of 1 RM Front Squat
4 Rounds For Time
15′ Handstand Walk
7 Toes 2 Bar
2 Muscle Ups
12/8 Cal Bike
rest 60