M1: Front Squat Every :90 x5 4 Front Squat @70% M2: "Jump Around" 4 Min Max Cal Bike Immediately into 2 Mins Single Arm DB C/J Immediately into 2 Mins HSPU/Push up Immediately into 2 Mins Burpee Box Over Option A: 70/50lb DB Strict HSPU 24/20" Box Option B: 50/35lb DB Kipping HSPU 24/20" Box Option C: 35/20lb DB Pike Push up/Box Push Up/Push up 20" Box **Athletes can switch hands/sides whenever during the DB Clean and Jerk**

M1- Overhead Strength Option A: Build to a Heavy 3 Rep OHS Drop Set: 6 Reps @60% heavy 3 rep x2 Option B: 6 Sets: 3 Reps OHS @3130 Tempo Only Build as Position and Posture allow Option C: 6 Sets: 50ft Mixed Overhead Carry per side 10 Overhead Lunge w/empty bar M2 "Fight Gone Bad!" Three rounds of for max reps: 1:00 Wall-ball Shots 20/14 pound ball, 10/9 ft target 1:00 Sumo deadlift high-pull, 75/55 pounds 1:00 Box Jump, 24"/20" box 1:00 Push-press, 75/55 pounds 1:00 Row (Calo

M1 "Kipping work" M2 30 Min AMRAP 500m Row 200ft Shuttle Run 10 Sandbag Clean 10 KB Swing Sandbag & KB use as heavy as possible with good form.

M1 Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C: 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2- 4 Sets: 1:1 Work to Rest - Sprint Effort Option A: 14 Cal Row 10 Box Jump Over 24/20" 14 Push up Option B/C: 14/10 Cal Row 1

M1 Sumo Deadlift - Build to a Heavy 3 Rep Drop Set: 6 Min EMOM 4 Reps @75% of 3 Rep M2 W: 2:00 R:1:00 x6 - AMRAP Option A/B: 2 Hang Squat Clean @45% 1rm Clean 4 Burpee Option C: 2 Front Squat 95/65 4 Burpee

M1 DB Bench + Rus KB Swing 6 Sets: 1:00 DB Bench AHAP Rest :30 1:00 Rus KB Swing AHAP Rest 1:00 M2 3 RFT Option A: 800m Row 30 Cal Bike Option B: 800m Row 30/24 Cal Bike Option C: 800m Row 24/20 Cal Bike

Happy Holidays! The Gym is closed today! Enjoy the time with your family!

Whatever you are looking for you will find. This could be a really short post because, really, gratitude is as simple as the statement above. Whatever you are seeking, you will find. If you constantly focus on the negative things in your day you will continue to find them. If you make being a victim of your day a habit, your days will habitually victimize you. This mindset is more common than you think. It looks like this: I couldn’t find a parking spot, so I was late for cla

M1 Every :90 7 Rounds 6 Front Squat @65% 1rm M2 With a Partner: 6 RFT 11 Should to Overhead (155/105 lb) 16 Burpees Over-the-Bar 17 Box Jump Overs (24/20 in)

M1 DB Press + DB Row 20 Min EMOM | Alternating 1: :40 R Side Single Arm DB Floor Press - Max Reps 2: :40 R Side Single Arm DB Row - Max Reps 3: :40 L Side Single Arm DB Floor Press - Max Reps 4: :40 L Side Single Arm DB Floor Press - Mex Reps M2 20 Min AMRAP 10 Air Squat 10 Push Up 10 TTB/K2E/Knee Raise 40 DU/80 SU *Athlete may wear vest if wanted* HERO WOD: "Nick" U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalr