5 minute max calories- bike or row

5 minute rest

4 minute max calories- bike or row

4 minute rest

3 minute max calories- bike or row

3 minute rest

2 minute max calories- bike or row

2 minute rest

1 minute max calories- bike or row

*score total calories added together

Katie

A. Clean & Jerk – work to a heavy single for the day 15-20 minutes, score

B. Main site

For max reps each round

Minutes 0-3 run 400 max pull-ups

3-4 rest

4-7 run 400 max rep clean & jerks 105/155

7-8 rest

8-11 run 400 max pull-ups

11-12 rest

12-15 run 400 max rep clean and jerk

*score reps of total pull-ups and C&J’s separately

Andrew

A. Warm-up pace

3 rounds

6-8 reps DB bench press

15-20 GHD

5 10m shuttle sprints

B. Fried turkey

12 rounds of:

15 10m shuttle sprints

15 pushups

Bailey

A. 10-20 push-ups

20 bicycles (abs)

3 rounds no time

B. Cranberry Sauce

AMRAP 8

8 alternating hang clean (50/70)

6 burpees

4 chest to bar pull-ups

Branka

A. Power snatch 2 EMOM x 8

B. Winter Warlock (adapted from Street Parking)

Every 4 minutes for 5 rounds:

40 double unders

12 power snatch (55/75)

20 wall balls

Brian

Mulled Wine

800m run

-then-

3 rounds

21 sit-ups

15 push press (65/95)

12 pull-ups

-then-

bike 42/60 calories

RV and Jamie