EMOM x 6min (3rds) - :20 Hollow Hold + :20 Hollow Arch -:20 Wall Walk Hold 1min Rest, then 2min On/2min Rest x 2rds (8min) - Handstand Walk Practice (lateral wall walks, kick ups, partner walks, plank, OH Holds) - Rest 12min AMRAP 15/12cal Row (Bike) 50ft Handstand Walk (5 wall walks/10 HR Push-Up) 1min Rest

4rds NFT (22) 10 Good Mornings, from the Rack finish at 30% Deadlift Max or same weight as last time 12/5 12 Bent Over Row 5rds For Time: (11) 14 Alt Step Ups (24/20) 24 Sit Ups

Take 20min to find a HEAVY 1 REP BENCH PRESS 5reps 3reps 2reps 1-1-1-1…. 6min Teams of 2-3 Bike Relay

Every 2min for 6 sets: 1 Hi Hang Hi Pull + 2 Hi Hang Squat Cleans + 1 Front Squat Adding 10min AMRAP 20 Double Unders 10 KB Lunges (53/35) 20 Double Unders 10 Goblet Squats (53/35)

ANNUAL "12 DAYS OF CHRISTMAS" WORKOUT TUESDAY DEC. 23RD 6AM & 9AM!! 12min AMRAP 8/6 Bar Muscle Ups (8 Burpee Pull-Ups) 20 Alt DB Snatch (50/35) 8 Shuttles 3rds NFT 8-10 Strict Chest to Bar Pull-Ups 15-20 Plate Front + Side Lateral Raise