Conditioning: 5 Rounds .20 Treadmill Run 10 DB Bent Over Rows 10 DB Push Press 10 Straight Leg Sit Ups

Conditioning: A: 10-9-8-7-6-5-4-3-2-1 DB Thrusters Push Ups Hanging Knee Raises B: 10-15 Minutes Incline Treadmill Walk

Conditioning: 2 Rounds 5 Minutes Max Steps Stairmill or Incline Treadmill Walk 1 Minute Rest 4 Minutes AMRAP 4 Curl To OH Press, 4 Reverse Lunges, 2 Burpees 1 Minute Rest 3 Minutes AMRAP Plank Hold *Break as needed. Try to accumulate as much time as possible. 1 Minute Rest

Conditioning: A: 4 Rounds 12 Calorie Row 12 DB Plank Pull Throughs https://www.youtube.com/watch?v=dyb4G6Z4Rng 12 Calorie Row 1 Lap Farmers Carry B: Complete 50 Single Leg V-Ups

Conditioning: Christmas Chipper 25 Calorie Row 25 Push Ups 25 KB Swings 25 Wallballs 25 Calorie Row 25 Sit Ups 25 Air Squats 25 Pull Ups 25 Calorie Row

Strength: 3 Sets :30 Seconds Split Squat Hold Right :30 Seconds Split Squat Hold Left :15 Seconds Deadbug Hold Per Side Conditioning: 3 Stations 2 Minutes Each • Sled Push • Backwards Sled Drag • Farmers Carry

Strength: Bench Press 3-3-2-2-1-1-1-1 Conditioning: 5 Rounds 4 Deadlifts 6 Hang Power Cleans 8 Bar Facing Burpees

Conditioning: Partner WOD 120 Curl To OH Press 4 Lap Run (Alt. 2 Lap Each) 120 Medball Sit Ups 4 Lap Run (Alt. 2 Lap Each) 120 Air Squats 4 Lap Run (Alt. 2 Lap Each) 120 Push Ups 4 Lap Run (Alt. 2 Lap Each)

Strength: EMOM x 9 Minutes 1-3: 3 Deadlifts Minutes 4-6: 2 Deadlifts Minutes 7-9: 1 Deadlift Conditioning: 30-24-18 Walking Lunges KB Swings

AMRAP x 4 500M Row Max Push Ups with Remaining Time

Conditioning: 5 Minutes Treadmill Run @ 3 Inlcine 5 Minutes Rowing For Calories 5 Minutes Treadmill Run @ 2 Inlcine 5 Minutes Stairmill 5 Minutes Treadmill Run @ 1 Inlcine

Conditioning: 15 Rounds 3 Hang Power Cleans 4 Strict Press 5 Push Ups 6 Walking Lunges

Strength: EMOM x 10 Minutes 1-5: 2 Back Squats Minutes 6-10: 1 Back Squat Conditioning: EMOM x 10 Odd: 10 DB RDLs Even: 5 Tuck Ups + 10 Straight Leg Toe Touches + 5 Tuck Ups

Strength: Push Press 3-3-2-2-1-1-1-1 Conditioning: AMRAP x 12 12 Calorie Row 6 Renegade Rows (3 Right Then 3 Left) 12 Calorie Row 6 Burpees

Conditioning: A: Treadmill 5 Rounds 2 Minutes Walking 2 Minutes Running B: Core 2 Rounds 100 Foot Single Arm Farmers Carry Right 100 Foot Single Arm Farmers Carry Left 20 Single Leg V-Ups 10 Stir the Pots Per Direction

Strength: 4 Sets 8 Front Foot Elevated Reverse Lunges :20 Seconds Side Plank Conditioning: Partner WOD 4 Rounds 40 KB Swings 40 Mountain Climbers 40 DB Reverse Flys