12/31
For time:
- 31 Push Presses (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps/Step-ups
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Jump Squats
- 10 Rear Delt Flys
- 15 Clam Crunches

Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 6 sets
- 6x(1+1+1) @ 73% of 1RM Clean & Jerk

Conditioning
3 Rounds for time:
- 20 Burpees
- 20 Box Jumps
- 5 Power Cleans (185/135)

Focus Movement = Box Jump

Skill
Pistol Practice

Conditioning
"Fight Gone Bad"
3 Rounds (17 minutes):
- 1st minute = Wall Balls
- 2nd minute = Sumo Deadlift High Pulls (75/55)
- 3rd minute = Box Jumps (20”)
- 4th minute = Push Presses (75/55)
- 5th minute = Calorie Row
- 6th minute = Rest
Score = Total reps

Strength
Strict Press:
1x1 @ RPE 9
2x1 @ 85% of top set

Conditioning
15 minute AMRAP:
- 20 Kettlebell Swings (55/35)
- 1 Rope Climb
- 20 Box Jumps
- 1 Rope Climb
- 20 Clam Crunches

Strength
Strict Press:
- 1x2 @ RPE 9
- 2x2 @ 85% of top set

Conditioning
15 minute EMOM:
- 1st minute = 20 Box Jumps
- 2nd minute = 20 Kettlebell Swings
- 3rd minute = Max Burpees
- 4th minute = Rest
Score = Burpees

12/31
For time:
- 31 Push Press (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row

Strength
Split Jerk:
- 3-3-3-3-3

Conditioning
7 minute AMRAP:
- 10 Pull-ups
- 15 Box Jumps
- 20 Clam Crunches
*1 minute Rest*
7 minute AMRAP:
- 10 Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Hollow Rocks

12pm-1pm Open Gym Only!

Strength
Strict Press:
- 4x5 @ RPE 7

Conditioning
18 minute AMRAP:
- 5 Bear Complex (95/65)
- 10 Burpees over Bar
- 20 Box Jumps
- 40 Abmat Sit-ups

Accessory
3 Sets:
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
19 minute EMOM:
1st minute = 20 Box Jumps
2nd minute = 20 Dumbbell Snatches (50/35)
3rd minute = 20 Clam Crunches
4th minute = 20 Ball Slams (20/14)
5th minute = Rest

Accessory
3 Sets:
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
”Fight Gone Bad”
3 Rounds (17 minutes):
- 1st minute = Wall Balls
- 2nd minute = Sumo Deadlift High Pulls (75/55)
- 3rd minute = Box Jumps (20”)
- 4th minute = Push Press (75/55)
- 5th minute = Calorie Row
- 6th minute = Rest
Score = Total Reps

Strength
Strict Pull-ups:
- Accumulate 30 total Pull-ups in 6 sets or fewer
- Use bands for assistance if necessary

Conditioning
”Fight Gone Bad”
3 Rounds (17 minutes):
- 1st minute = Wall Balls
- 2nd minute = Sumo Deadlift High Pulls (75/55)
- 3rd minute = Box Jumps (20”)
- 4th minute = Push Press (75/55)
- 5th minute = Calorie Row
- 6th minute = Rest
Score = Total Reps

“Kristen & Gordon”
25 minute AMRAP:
- ‘16 Hand Release Push-ups
- ‘19 Sit-ups
- ‘19 Box Jumps/Step-ups
- ‘20 Dumbbell Snatches (35/25)
- ‘21 Calorie Row
- 71 Double Unders

Strength
Sumo Deadlift:
- 4-4-4-4-4

Conditioning
18 minute AMRAP:
- 500m Row
- 25 Hand Release Push-ups
- 15 Box Jumps

Strength
Snatch Complex:
On the 2:00 x 5
- 3 Power Snatches + 6 Overhead Squats

Conditioning
20 minute AMRAP:
- 20 Wall Balls
- 20 Alternating Dumbbell Snatches (10 each)
- 20 Box Jumps
- 20 Single Arm Dumbbell Push Press (10 each)
- 20/15 Calorie Row

Strength
Strict Pull-ups:
- 5 x max reps

Accessory #1
3 Sets:
- 14 Single Arm Row (each side)
- 7 Single Leg Romanian Kettlebell Deadlift (each side)
- 30 seconds Dead Hang
- 7 Single Arm Arnold Press (each side)

Accessory #2
3 Sets:
- 7 Seated Box Jumps
- 30 seconds Pole Prying
- 30 seconds Ring L-Sit

Strength
Strict Pull-ups:
- 5 x max reps

Accessory #1
3 Sets:
- 7 Single Arm Arnold Press (each side)
- 30 seconds Ring Plank
- 14 Weighted Sit-ups

Accessory #2
3 Sets:
- 7 Kettlebell Turkish Sit-ups (each side)
- 7 Seated Box Jumps
- 20 seconds Supinated Grip Dead Hang

12/31
For time:
- 31 Push Press (Rx: 75#/55#)
- 31 Pull-ups
- 31 Snatches (Rx: 75#/55#)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps
- 31 Back Squats (Rx: 75#/55#)
- 31 Unbroken Double Unders
- 31 Thrusters (Rx: 75#/55#)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row

Conditioning
”Zeus”
2 OR 3 Rounds for time:
- 30 Wall Balls
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#)
- 30 Box Jumps or Step-ups (20”)
- 30 Push Presses (Rx: 75#/55#)
- 30 Calorie Row
- 30 Push-ups
- 10 Back Squats (Rx: Bodyweight)
Beginner & Intermediate = 2 Rounds
Advanced = 3 Rounds
Time cap = 30 minutes for all

Skill
Pistol Practice

Conditioning
”Fight Gone Bad”
3 Rounds (17 minutes):
- 1st minute = Wall Balls
- 2nd minute = Sumo Deadlift High Pulls (Rx: 75#/55#)
- 3rd minute = Box Jumps (Rx: 20”)
- 4th minute = Push Press (Rx: 75#/55#)
- 5th minute = Calorie Row
- 6th minute = Rest
Score = Total Reps

Strength
Push Jerk:
- 5-5-5-5-5

Conditioning
For time:
21-15-9:
- Box Jumps
- Kettlebell Swings (Rx: 55#/35#)
- Burpees
Buy-out = 1500m Row