Holiday Workout

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps ‍Strict Press   *5 Second Negative  Part 2 On the 3:00 x 6 Rounds  12 Pull-ups/Ring...

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps ‍Deadlift  *5 Second Negative  Part 2 On the Minute x 10  10 Push-ups  Max Power...

For Time   (30min cap) Buy-In: 200m Farmers Carry  ‍ 4 Rounds:  60 Double Unders/90 Single Skips 24 Cal Bike 15 Knee Raises/T2B/Other...

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps ‍Back Squat  *5 Second Negative  Part 2 (18min cap) 1 Round:   21 Push Press/Strict...

5 Sets Each Set has 2 Parts Part 1: 20 Sec Top of DB Bench Press Hold 9-12 DB Bench Press 20 Sec Top of DB Bench Press Hold 9-12 DB...