Dec | 1

• AMRAP 20 mins: Handstand Push-ups, Wall Balls, Chest-to-bar Pull-ups and Box Jumps
• Deadlift : 10-10-7-7-5-5

2

• Hang Squat Clean : 3-3-3-3-3
• 15-12-9: Thrusters and Lateral Burpees Over Bars

3

• AMRAP 7 mins: Double Dumbbell Push Press and Double Unders
• Shoulder Press : 5-5-5-5-5
• 3 RFT: V-ups, Slam Balls and Single Unders

4

5

• AMRAP 30 mins: Ring Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row Calories
• Back Squat : 5-5-5-5-5

6

• Back Squat : 5-5-5-5-5
• 3 RFT: Knees-to-elbows, Front Squats, Pull-ups and 5 more

7

• Bench Press 7-7-7-7-7

8

• AMRAP 10 mins: Overhead Squats and Double Unders
• Hang Power Clean : 3-3-3-3-3

9

• 5 RFT: Chest-to-bar Pull-ups, Dumbbell Thrusters and Double Unders
• AMRAP 20 mins: Flr Shoulder Taps, Kettlebell Deadlifts, V-ups and 3 more

10

• Hang Power Snatch : 3-3-3-3-3

11

• Deadlift : 5-5-5-5-5

12

• 5 RFT: Assault Bike Calories and Burpee Onto Plates
• 5 RFT: Row Calories, Hang Power Cleans, Front Rack Lunges and Lateral Burpee Over Bars

13

14

• Front Squat : 10-10-10-10-10

15

• FT: Burpee Box Jump Overs; 5x Pull-ups and Single Arm Dumbbell...
• FT: Burpee Tuck Jumps; 5x Single Arm Dumbbell Push Press and Single...

17

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20

21

22

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24

25

26

27

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29

30

31

Jan | 1

2

3

4