T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

Mobility work

Clean skill work/drills

Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

“Lead Foot”
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

Teams of 2:
100 Calorie Row, 100 Deadlifts
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Thrusters

3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball

Teams of 3

100 Cal Row/100 Deadlifts

80 Cal Row/80 Cleans

60 Cal Row/60 Front Squats

40 Cal Row/40 Push Jerks

20 Cal Row/20 Thrusters

Merry Christmas!

“12 Days of Xmas”

1 HSPU

2 Turkish Get-ups

3 Box Jumps

4 Pistols

5 T2B

6 Burpees

7 KB swings

8 Wall Balls

9 Sit-ups

10 Lunges

11 G2OH

12 1200 m Row