Part 1 - Front Squat 3 sets of 10 reps Part 2 On the Minute For Max Rounds: 5 Thrusters 5 Burpees 5 Pull ups/strict banded pull ups/ring...

4 Rounds 60 Double Unders/90 Single skips 500m Row/1000m Bike 20 Alternating Dumbbell Snatches Rest 2 Minutes Between Rounds

For Time: 800m Row/2000 Bike Into... 15-12-9 Hang Clean & Jerks or Push Press 30-24-18 Box Jump Overs * Every Break: 200 Meter Row/500 bike

AMRAP 20: 15 Air Squats 10 Push-ups 5 Toes to Bar Every 2 Minutes [Starting at 0:00]: 250 Meter Row

Holiday Workout

Team of 3 AMRAP 25: 15/12 Calorie Row 5 Front Squats 1 Rope Climb (15') or 3 Strict Pull Ups