In teams of 2, against a 10 minute clock, perform as many calories as possible of:
150 Wall Ball Shots (20/14lbs to 10/9')
30 Devil's Press (50/35lbs)
Max Calorie Assault Bike in the remaining time. (1 Cal = 1 Rep)

Rest 5 minutes, then...

Against a 10 minute clock, perform as many reps as possible of:
800 Meter Run (together)
75 Dumbbell Push Press (50/35lbs)
Max Sit-Ups in the remaining time.

Rest 5 minutes, then...

Against a 10 minute clock, perform as many reps as possible of:
150 Push-Ups
90/80/70 Calorie Assault Bike (MM/MF/FF pairs)
Max Dumbbell Burpee Deadlifts (50/35lbs) in the remaining time.

* Split all reps (aside from the run) however

Three sets of:
12 Back Squats @ 50+%
Rest 3 minutes between sets

B.

Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 22-24/15-18 Calorie Echo/Assault Bike
Station 2: 22-24/15-18 Calorie Row OR 300 Meter Run

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

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 @ 70-75%
Sets 4-6: 1 rep @ 75-80%

* Pause for 2 seconds in the dip AND receiving position for all jerks during sets 1-3.

B.

For time AND gains:
10-8-6-4-2 reps of:
Handstand Push-Ups (strict or kipping)
Strict Pull-Ups

Rest exactly 60 seconds, then...

10-8-6-4-2 reps of:
Dumbbell Push Press (50-70/35-50lbs)
Dumbbell Bent Over Rows (50-70/35-50lbs)

Rest exactly 60 seconds, then...

10-8-6-4-2 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
20-16-8-4 reps of:
Ring Rows

Cap = 16 Minutes
Goal = < 15 Minutes

Option 1:
Every minute, on the minute, for 8 minutes:
3 Banded Sumo Deadlifts @ 45-50% + Added Band Tension

Option 2:
Every minute, on the minute, for 8 minutes:
3 Sumo Deadlifts @ 65-70% (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.

At the 0:00 mark...

For time:
9-7-5-3 reps of:
Shuttle Runs (25 feet down AND back = 1)
21-18-15-12 reps of:
Toes to Bar

Goal = < 11 minutes
Cap = 12 minutes

At the 14:00 mark...

For time:
12-15-18-21 reps of:
Double Dumbbell Power Cleans (50/35lbs)
3-5-7-9 reps of:
Shuttle Runs (25 feet down AND back = 1)

Goal = < 11 minutes
Cap = 12 minutes (26 minute mark)

Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 10 Strict Pull-Ups, 12-15 Butterfly Pull-Ups, OR 2-3 Rope Climbs
Station 2: 12-15 Stationary Dips
Station 3: 50 Foot Farmer Hold Walking Lunge (70/53lbs) OR 20 Jumping Lunges
Station 4: Max Double Unders
Station 5: Max Distance Farmer Carry (70/53lbs - 25 foot increments)
Station 6: Rest

25 foot increment = 1 rep

B.

Optional (If time permits)

Three sets of:
30-45 Second Side Plank (right)
30-45 Second Side Plank (left)
8-12 Ab Wheel Rollouts
Rest as needed

Four sets of:
4 Front Squats @ 60+%
Rest 2-3 minutes between sets
*Build based on quality.

Followed by...

One set of:
12-15 Front Squats @ 50-60%

B.

For time:
50/40 Calorie Row
50 Thrusters (95/65lbs)
50 Bar Facing Burpees

* Partition all movements and reps however.

Example 1:
Two rounds of:
25 Thrusters
25 Bar Facing Burpees
25/20 Calorie Row

Example 2:
15 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
15 Thrusters
10 Bar Facing Burpees
10 Thrusters
10 Bar Facing Burpees
10 Thrusters
50/40 Calorie Row

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

Partner 1: 20 Dumbbell Box Step Ups (1x 50/35lbs to 20"- hold DB however)
Partner 2: 15/12 Calorie Row
Partner 3: Rest

At the 15:00 mark, rest 5 minutes, then...

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

Partner 1: 20 Alternating Dumbbell Snatches (50/35lbs)
Partner 2: 10 Burpee Box Jump Overs (24/20"" - step down)
Partner 3: Rest

* For both AMRAP's, partners will rotate in order once both working partners have finished their station. The resting partner may NOT begin working UNTIL BOTH partners have finished their station.*

Every 2 minutes, for 10 minutes (5 sets of):
4 Bench Press @ 75-80%

B.

Option 1:
Complete as many rounds and reps as possible in 12 minutes of:
9 Chest to Bar Pull-Ups
6 Thrusters (95/65lbs)
36 Double Unders

Option 2:
Complete as many rounds and reps as possible in 12 minutes of:
3 Muscle Ups (ring or bar)
6 Thrusters (95/65lbs)
36 Double Unders

Rx+ Loading:
115/85lbs

Happy New Year!

7 Rounds for Time

18/15 Calorie Row

20 Sit Ups

200 Meter Run

100 Ft. Farmer Carry (24/16 kg)

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.