"Bone Thugs & Harmony" AMRAP 16 200m Run 2 Burpee Deadlifts 2 Push Press 2 Box Jumps 200m Run 4 Burpee Deadlifts 4 Push Press 4 Box Jumps 200m Run 6 Burpee Deadlifts 6 Push Press 6 Box Jumps * Continue climbing up the ladder until 16 Minutes is up
"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through
"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)
AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats