Friday December 31st 2021

 54min Constant Work @ Moderate Effort

3min Row
3min DBL Unders or Skips
3min Bike
3min AMRAP
20 Lunges
100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
100' KB Normal Farmer Carry (use 2 of the heaviest bells you can)

Thursday December 30th 2021

 A)E2M/7R

8/sd DB Split Squats

B)12min EMOM
300' Run Sprints
Alt With
8 DB Shoulder Press

C)12min EMOM (AHAP)
8 Left Arm KB Bent Over Rows
Alt With
8 Right Arm KB Bent Over Rows

Wednesday December 29th 2021

 A)E2M/8R

8 DL

B)14min EMOM
Max Reps Ring Dips
Alt With
8 Wide Grip Ring Rows

C)12min EMOM
8 DB Curls (AHAP)
Alt With
45sec Weighted Plank 

Tuesday December 28th 2021

 A)E1:15/6R (build to a heavy wt)

8 DB SLDL
Alt With
8 Standing BB Shoulder Press

B)E2:15/6R
8 Box Jumps
2 Rope Climbs

C)For Time:
7x Cal Row
100 DB Thrusters

Monday December 27th 2021

 A)E2M/8R (build to a heavy wt)

8 Back Squats

B)E1:30/7R
EMOM Pull Ups
8 KB Americanos (heavy)

C)Every 1:15/6R 
8 Incline BB Chest Press
Alt With
8/sd DB Rows

Friday December 24th 2021

 A)24min EMOM

5 Box Jumps AHAP
Parallette Push Ups
16 J.Lunges
EMOM COB

B)24min Constant Work
3min SKI
3min Bike
3min Row

Thursday December 23rd 2021

 A)3000m For Time

B)E2:15/6R
15 Back Squats

C)E1:15/6R
15 Parallel Grip DB Skull Crushers
Alt With
15 BB Curls

D)E2:30/4R
15/sd TT Planks
30sec/sd Side Planks

Wednesday December 22nd 2021

 A)21min EMOM

T2B
Alt With
15 KB Americanos
Alt With
HSPU

B)E2:30/6R
8/sd SA DB Push Press
DBL Unders

Tuesday December 21st 2021

 A)E2M/6R

15 BB SLDL

B)E1:15/6R
15 DB CP
Alt WIth
Max Kipping Pull Ups

C)E4M/4R
250m Row Sprints

Monday December 20th 2021

A)E2:15/6R
30 Walking Lunges

B)E1:15/6R

15 Prone Grip Modified Rows
Alt With
15 Parallel To Prone Grip DB SP

C)E3:30/5R
15 Butterfly Sit Ups
200' Left SA KB FC
200' Right SA KB FC