Every 90 seconds, for 12 minutes (8 sets of):
2 Position Hang Clean
Mid Hang + Low Hang *
youtube.com/watch?v=n_VIiIyRtI0
youtube.com/watch?v=CC7-rS0C6Zo

Sets 1-3: 60-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%

* Try to perform as one unbroken complex.

B.

Sayonara 2025

For time:
25/20 Calorie Row
20 Deadlifts (185/125lbs)
25 Dumbbell Bench Press (60/40lbs)
20 Deadlifts (185/125lbs)
25 Stationary Dips
20 Deadlifts (185/125lbs)
25/20 Calorie Row

Goal = < 11 Minutes
Cap = 14 Minutes

Rx+ Loading:
Deadlifts - 225/155lbs
Dumbbell Bench Press - 80/55lbs

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 12-20 Unbroken Banded Strict Pull-Ups
Station 2: * Single Leg Squat Option of Choice *

Squat Options:
1: 4-6 Weighted Pistol Squats (each leg)
2: 4-5 Tempo Assisted Pistol Squats @ 31X1
3: 4-6 Goblet Hold Step Ups (right then left)
4: 8-10 Tempo Goblet Hold Alternating Cossack Squats @ 2222

B.

Complete as many rounds and reps as possible in 25 minutes of:
Buy In:
800 Meter Run

In the remainder of the time, perform an AMRAP of:
50 Russian Kettlebell Swings (53/35lbs)
40 Toes to Bar or Sit-Ups
30 Hand Release Push-Ups
20 Pull-Ups
100 Single Unders

Rx+ Movements:
-1200 Meter Buy-In
-American Kettlebell Swings
-Handstand Push-Ups
-Chest to Bar Pull-Ups
-Crossovers or Double Unders

Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk

Sets 1-3: 2 reps @ 65%
Sets 4-6: 1 rep @ 75%

* For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

B.

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1: 15-18/12-15 Calorie Assault Bike

Station 2: 15-18/12-15 Calorie Row OR 200 Meter Run

Goal = Treat each interval as a "for time" piece. How fast can you go without significant dropoff (more than a 3-5 second deviation from your fastest time).

In teams of 2, complete the following for time:

800 Meter Run (together)
120 Box Jump Overs (24/20")
100 Toes to Bar, Knees to Elbow, or V-Ups
400 Meter Run (together)
80 Goblet Squats (50/35lbs)
60 Single Arm Devil's Press (50/35lbs)
800 Meter Run (together)

* Split all movements, aside from the run, however.

Cap = 40 Minutes
Goal = < 35 Minutes

Option 1:
Every minute, on the minute, for 8 minutes:
2 Banded Sumo Deadlifts @ 50-55% + Added Band Tension

Option 2:
Every minute, on the minute, for 8 minutes:
2 Sumo Deadlifts @ 70-75% (no bands)

* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumo's!
youtube.com/watch?v=gC7XrsqupWg&t=4s

B.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 60 Second Bike or Row
Station 2: 15 Russian Kettlebell Swings (heavy)

Rest 2 minutes, then...

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 60 Second Bike or Row
Station 2: 15 Wall Ball Shots (20/14lbs to 10/9')

A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”

1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.

Complete as much distance as possible in 2 minutes of:
20/16 Calorie Assault Bike
Max Distance Shuttle Run (25 feet = 1 calorie) in the remaining time.

Rest 2 minutes, then...

Complete as many calories as possible in 2 minutes of:
300 Foot Shuttle Run (25 foot increments)
Max Calorie Row in the remaining time.

Rest 2 minutes, then...

Complete as many calories as possible in 2 minutes of:
20/16 Calorie Row
Max Calorie Assault Bike in the remaining time.

Rest 2 minutes, then repeat everything for a SECOND set (takes 22 minutes).

B.

Every minute, on the minute, for 12
Station 1: 8-12 Dumbbell Bench Press
Station 2: 8-12 Dumbbell Bent Over Rows
Station 3: 8-12 Ab Wheel Rollouts
Station 4: 5 Tempo Reverse Snow Angels @ 1111

Take 15 minutes to build to today's 1RM Front Squat

Suggested loading:
3 reps @ 60%
2 reps @ 70%
1-2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90+%
1 rep @ 90+%

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Chest to Bar Pull-Ups
25 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
30 Double Unders
25 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)

* Rx+ Movements:
5 Bar Muscle Ups

In teams of 2, complete the following:

4 Minute Row for Max Calories
3 Minutes of Max Wall Ball Shots
2 Minutes of Max Box Jump Overs
3 Minutes of Max Wall Ball Shots
4 Minute Row for Max Calories

Rest 4 minutes, then...

4 Minute Bike for Max Calories
3 Minutes of Max Toes to Bar, V-Ups or GHD Sit-Ups
2 Minutes of Max Double Unders
3 Minutes of Max Toes to Bar, V-Ups or GHD Sit-Ups
4 Minute Bike for Max Calories

* Partners may switch/rotate with each other however they like. 1 Calorie = 1 Rep

Every 2 minutes, for 12 minutes (6 sets of):
3 Position Clean @ 65-75% of 1RM
* Mid Hang, Low Hang, Floor

* Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

B.

Every minute, on the minute, for 16 minutes (8 sets of):
Station 1: 30 Second Echo/Assault Bike for Max Calories

Station 2: 30 Second Row for Max Calories

* Goal = Maximal SUSTAINABLE calories each set.

Every 2 minutes, for 10 minutes (5 sets of):
5 Bench Press @ 65-70%

B.

Three sets for times of:
10 Dumbbell Bench Press (50/35lbs)
100 Foot Farmer Carry (25 foot increments)
10 Dumbbell Burpee Deadlifts
200 Foot Shuttle Run (25 foot increments)
Rest 2 minutes between sets

Cap = 18 minutes

Rx+ Loading:
70/50lbs

Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 3-5 Strict Chest to Bar Pull-Ups*

Station 2: 40 Seconds of Single Leg Box Step Ups (24") or Alternating Pistol Squats @ Medium Pace

* Add weight or bands for the pull-ups. Increase difficulty if you get 5.

B.

Four rounds for time of:
400 Meter Run
20 Dumbbell Box Step Overs (2x 50/35lbs to 20")
60 Double Unders

Cap = 22 Minutes

Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk

Sets 1-3: 2 reps @ 60%
Sets 4-6: 1 rep @ 70%

* For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

B.
Every 8 minutes, for 16 minutes (2 sets of):
21/16 Calorie Row
15 Shoulder to Overhead (95/65lbs)
9 Bar Muscle Ups
15 Shoulder to Overhead (95/65lbs)
21/16 Calorie Row

Rx+ Loading:
115/85lbs

Option 1:
Every minute, on the minute, for 10 minutes:
2 Banded Sumo Deadlifts @ 40-45% + Added Band Tension

Option 2:
Every minute, on the minute, for 10 minutes:
2 Sumo Deadlifts @ 60-65% (no bands)

* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumo's!
youtube.com/watch?v=gC7XrsqupWg&t=4s

B.

Complete as many rounds and reps as possible in 9 minutes of:
1 Squat Clean (135/95lbs)
2 Bar Facing Burpees
2 Squat Cleans
4 Bar Facing Burpees
3 Squat Cleans
6 Bar Facing Burpees
... etc. adding 1 rep to the squat cleans and 2 reps to the bar facing burpees, each round, until the 9 minutes are up.

Rx+ Loading:
165/115lbs

In teams of 3, complete as many reps as possible in 15 minutes of:
Wall Ball Shots
Toes to Bar

* Two partners work while the 3rd rests. Split all reps however.

Rest 5 minutes, then...

In teams of 3, complete as many reps as possible in 15 minutes of:
Devil's Press (50/35lbs)
Box Jumps (24/20" - step down)

* Two partners work while the 3rd rests. Split all reps however.

Complete as much distance as possible in 8 minutes of:
600-800 Meter Run
400-600 Meter Row
Max Distance/Calories ____ in the remaining time.

Rest 2 minutes between sets and repeat for THREE total sets.

Set 1 - Bodyweight Walking Lunge (25 foot increments)
Set 2 - Farmer Carry (53/35lbs in 25' increments)
Set 3 - Echo/Assault Bike

* You should have at least 60 seconds for the "max distance" movement. Adjust the run and/or row distances accordingly.
B.

Three sets of:
60-90 Second Elbow Plank Hold
Rest 30 seconds
10-12 Tempo Ring Rows @ 1111
Rest 30 seconds
10-12 Tempo Arnold Press @ 1111
youtube.com/watch?v=yFC-VhmZUhA
Rest 30 seconds

Front Squat
Set 1 - 3 reps @ 55-60%
Set 2 - 2 reps @ 65-70%
Set 3 - 1 rep @ 75-80%
Set 4 - 3 reps @ 60-65%
Set 5 - 2 reps @ 70-75%
Set 6 - 1 rep @ 80-85%
Rest 2 minutes between all sets

B.

Option 1:
Five sets for times of:
3 Wall Walks
6 Back Squats @ 65% of 1RM (bar comes from rack)
12 Alternating Dumbbell Snatches (50/35lbs)
Rest 60 seconds between sets

Option 2:
Five sets for times of:
3 Wall Walks
6 Front Squats @ 65% of 1RM Clean (bar comes from ground)
12 Alternating Dumbbell Snatches (50/35lbs)
Rest 60 seconds between sets

Goal = < 15 Minutes
Cap = 18 Minutes

Rx+ Loading:
70/50lbs Snatches

* Adjust the repetitions and/or loading if you're unable to finish the first set in under 2 minutes.*

Score = Total time (including rest - not the 5th rest).

Every 2 minutes, for 10 minutes (5 sets of):
3 Bench Press @ 80-85%

B.

Eight sets of:
20 Second Echo/Assault Bike
10 Second Rest

Rest 4 minutes, then...

Four sets of:
30 Second Max Effort Row
30 Second Rest

Rest 4 minutes, then...

Four sets of:
20 Seconds of Max Dumbbell Bench Press (50/35lbs)
Rest 10 seconds
20 Seconds of Max Russian Kettlebell Swings (53/35lbs)
Rest 10 seconds

Score = Total reps across all 4 intervals..

Every 2 minutes, for 16 minutes (8 sets of):
Mid Hang Clean
youtube.com/watch?v=n_VIiIyRtI0

Sets 1-3: 2-3 reps @ 50-60%
Sets 4-6: 1-2 reps @ 60-70%
Sets 7-8: 1 rep @ 70-80%

* Build based on quality.

B.

Complete as many rounds and reps as possible in 15 minutes of:
9 Toes to Bar
6 Bar Facing Burpees
3 Thrusters (115/85lbs)

Rx+ Loading:
135/95lbs