Coach Rob3 min to complete
500 M Row
AMRAP Pull-ups
Rest 2 min
3 min to complete
25 Burpees
AMRAP Wall-Balls 20/16
Rest 2 min
3 min to complete
Run 400 M
AMRAP Ring Dips
Rest 2 min
3 min to complete
40 KB Swings 32/20
AMRAP Toes-To-Bar
UGLY CHRISTMAS SWEATER For time: 30 Devils Press (50’s/35’s) 300’ DB Walking Lunges (50’s/35’s) 90 Burpee Box Jump Overs (24/20) *Partition Reps as desired
HOT COCOA 3 Sets (1 Set every 8 Minutes) 4 Rounds 15/12 Cal Row 10 Shuttle Sprints (10 meter)* *may substitute a single 600m run for all of the Shuttle Sprints per round
WINTER WONDERLAND 21-15-9 Front Squat 135/95 Toes-to-Bar -At 14:00- 12-9-6 Shoulders to Overhead 135/95 Bar Muscle-Up