AMRAP 16
60 Double Unders
45 Wallball 20/14lb
15 Muscle ups

AMRAP 12
2 Wall Walks
4 Deadlift 185/125lb
6 Burpee over the bar
* After each round, add 2 reps to the BPOTB

[TEAM 2]
AMRAP 20
Row 1,000m
80 Toes to bar
60 Kettlebell Swings 24/20kg
40 Toes to bar

For time of :
1-2-3-4-5-6-7-8-9-10
Sumo Deadlift High Pull 115/75lb
Handstand Push ups

“Happy New Year”
For time of :
26 Double Unders
26 Pull ups
26 Double Unders
26 Push ups
26 Double Unders
26 Kettlebell Swings 24/20kg
26 Double Unders
26 Goblet Squat 24/20kg
26 Double Unders
26 Steps, Goblet Lunges 24/20kg
26 Double Unders
26 Burpees

Happy New Year
– Closed –

“Good Bye 2025”
[TEAM 2]
AMRAP 25
20 Toes to bar
25 Cal Row
12 Bar Muscle ups
31 Wallball 20/14lb

3 rounds for time of :
24 DB Snatch 50/35lb
18 DB Box Step Overs 24/20inch
12 Burpee Box Jumps 24/20inch

[TEAM 2]
For time of :
200 Double Unders
100 Chest to bar
50 Clean & Jerk 135/95lb
100 Double Unders
50 Bar Muscle ups
25 Snatch 135/95lb

10 rounds for time of :
10 DB Snatch 50/35lb
10 DB Lateral Burpees

[TEAM 3]
AMRAP 24
120 Wallball 20/14lb
90 Toes to bar
60 Thruster 115/75lb
30 Muscle ups

Merry Christmas
– Closed –

Merry Christmas
[TEAM 2]
For time of :
1 Wall Walks
2 Box Jumps 24/20inch
3 Bar Muscle ups
4 DB(1) Box Step Overs 24/20inch
5 Toes to bar
6 Box Jump Overs 24/20inch
7 Chest to bar
8 Steps, Lunges
9 Push ups
10 Burpee over DB
11 Squats
12 DB Snatch 50/35lb
* You Go, I Go

1 : 1 WW
2 : 2 BJ, 1 WW
3 : 3 BMU, 2 BJ, 1 WW
4 : 4 DBBSO, 3 BMU, 2 BJ, 1 WW
. . . and so on.

5 rounds for time of :
Row 300/250m
24-21-18-15-12 Kettlebell Swings 32/24kg

AMRAP 14
60 Double Unders
21 Wallball 20/14lb
9 Burpee Pull ups

For time of :
60/45 Cal Row
50 Kettlebell Swings 24/16kg
40 Toes to bar
30 KB Goblet Hold Lunges 24/16kg
30/20 Cal Row

[ TEAM 3]
AMRAP 24
60 Hang Power Clean 115/75lb
30 Thruster 115/75lb
60 Target Burpees
30 Muscle ups

A.
6 sets
Power Clean
Hang Clean
Clean
* Load : 75%~90% of PC 1RM

B.
4 sets
5 Pause (3’s) Front Squat
* Load : 80~85% of Today Heavy

[TEAM 2]
For time of :
1,000m Row
75 Toes to bar
50 Handstand Push ups
75 Toes to bar
1,000m Row

A.
Deadlift
1-1-1-1-1-1-1

B.
AMRAP 7
3 Deadlift 315/225lb
9 Box Jumps 30/24inch
* BJ : Step Down

5 rounds for time of :
45 Double Unders
15 Hand-Release Push ups
15 Wallball 20/14lb
15 Chest to bar

[ TEAM 2 ]
AMRAP 20
10 Burpee Over the Bar
8 Hang Power Snatch 95/65lb
6 Bar Muscle ups
* Alternating rounds

A.
Find Heavy Set of :
Muscle Snatch
Hang Power Snatch
Hang Snatch

B.
3 sets
6 Hang Power Snatch @ 75~80% of Today Heavy
12 Box Jumps & Step Down
* Rest as needed between sets

AMRAP 20
10 Toes to bar
10 DB Hang Snatch 50/35lb
20 DB Box Step ups 20inch

5 rounds for time of :
500m Row
20 Deficit Push ups 45/25lb

AMRAP 12
10 DB Push Press 50/35lb
10 Pull ups
10 Target Burpees
30 Double Unders

A.
Bench Press
3-3-2-2-1-1-1

B.
For time of :
30 Burpee Over the Rower
45/36 Cal Row
30 Burpee Over the Rower

[TEAM 3]
AMRAP 24
4 Muscle ups
3 Power Clean 185/125lb
2 Push Jerk 185/125lb
* Alternating rounds

A.
Power Clean + Hang Clean + Push Jerk
2 x (2+2+3) @ 50~60%
3 x (2+1+2) @ 60~70%
2 x (1+1+1) @ 70~80%

B.
3 sets
7 Push Jerk @ 55~65% of Today Heavy
12 Reverse Grip Barbell Row @ PJ
* Rest as needed between sets

For time of :
21-18-15-12-9 reps,
Wallball 20/14lb
Box Jump Overs 24/20inch
DB Snatch 50/35lb
DB Box Step Overs