Deadlift
Heavy Set of 3
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

“Freezer Burn”
30-25-20-15-10
Calorie Bike
Russian Kettlebell Swings (70/53)
10 Meter Shuttle Sprints

3-Position Squat Clean
Build to a Heavy Complex
“Clean Shave”
3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

“First Degree”
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Presses (75/55)
30/21 Calorie Row

“Stocking Stuffer”
4 Rounds:
15 Burpees
20 Sit-ups
25 Air Squats

“Take Off”
Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row

Hang Power Clean
Heavy Set of 2
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

“Loose Cannon”
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Sit-Ups
Rest 2:00
Score is total reps across all rounds.

“Double Decker”
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

“Nickel and Dime”
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80)
Calorie Bike
Rest 5:00
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Bike