Strength EMOM 10 MIN EVEN – 30 SEC HS HOLD ODD – 30 SEC WALLSIT WORKOUT 4 ROUNDS 30 sec work per movement, rest 1 min between rounds DB Thrusters 40/30 DUs Bent over DB Rows 40/30 DUs Pushups V-ups rest

Strength Back Squat 70%  3 X 9 Workout 3 Rounds 10 Deadlift 225/155, 185/135, 135/95 15 Box Jumps 24/20 20 Situps 25 Lunges 30 DUs

Strength: 3 x 9 Shoulder Press @ 70% Workout: 750M Row then 4 rounds of: 10 Front squat 135/95 10 push press 135/95 10 toes-to-bar

Christmas 2018 2 Rounds 18 Chest to Bar 18 Hang Power Cleans 95/65 18 Ring Dips 18 Incline Pushups 18 Stationary Lunges 18 Thrusters 95/65 18 Manmakers 35/25 18 Air Squats 18 Situps

12 Days of Christmas 1 KB Snatch 50/35 2 Knees to Elbows 3 Burpees 4 Air Squats 5 Golden KB Swings 50/35 6 KB SDHP 50/35 7 Goblet Squats 50/35 8 Situps 9 Box Jumps 24/20 10 Medball Ground to OH 20/15 11 Wallballs 20/15 12 HSPU