December 2021

“Operation Just Cause” by DB For Time: (33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Double Unders REST 1min 2 Rounds: 20 PDF WallBall Shots12 Macho-De-Monte Wallball Step-Ups REST 2min 3 Rounds: 20 Paratrooper Pull-Ups MRX Ring Rows 23 American Deadlifts325m Row for the Wounded *WallBalls = 20/14lbs to 10/9′ MRX 20/10 to […]

Shoulder to Overhead & Front Squats E2:30MOM *From Floor* (alternate lifts) 6 Shoulder to Overhead – 9 Front Squats 4 Shoulder to Overhead – 6 Front Squats 2 Shoulder to Overhead – 3 Front Squats 3 Rounds For Time: (15min cap)10 Shoulder to Overhead 135/95 RX+165/115lbs MRX 95/65 11 Front Squats12 Power Cleans1 Rope Climb 15’

“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees *Burpees to a 45/25lb Plate. Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie

Strict Press E3MOM7@75% – 6@80% – 5@85% – 5@85% For Time Alternating Reps of: (18min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Handstand Push-Ups or Push Press 2/4” Rise MRX 95/65 1 – 2 – 3 – 4 – 5 – 6 – 7 –

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+ 30/24kgs MRX 20/12kgs 800m ROW or Bike 2k80 Double-unders 600m Run60 Jingle Bell Squats600m ROW or Bike 1.5k60 Double-Unders400m Run40 Jingle Bell Swings400m ROW or Bike 1k40 Double-unders200m Run20 Jingle Bell Swings200m ROW or Bike .5k20 Jingle Bell Lunges (alt legs/stationary) 100m Run10 Jingle Bell Swings100m ROW or Bike

Duathlon For Time: (12min cap) Combo (2) of any of the following: 6min AMRAP: 800m Row/Run or 2k Bike Then 6 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 9 Toes to Bar Rest 3min 6min AMRAP: 800m Row/Run or 2k Bike Then 6 Toes to Bar9 WallBall Shots Flexibility Development 2x30sec Pigeon/Swan/Piriformis Stretch 2x15sec Back Bridge/Arch2x30sec Couch Stretch

Front Squat E3MOM7@75% – 6@80% – 5@85% – 5@85% 25min AMRAP: 5 Front Squat 155/105 RX+205/135 MRX115/75 10 Pull-Ups RX+ Chest to Bar MRX Ring Rows15 Wallball Sit-Ups 20/14lbs MRX 20/10lbs20 Calorie Row, Bike or 400m Run Squat & Pistol Development 10 Cossack Squats Alternating Legs (5 each) 10 Pistols Each Leg or Progressions10 Goblet Reverse Lunges

Snatch Build Up 2 Power Snatch to 2 Hang Power Snatch EMOM x 4min (Warm-up/Primer) Rest 2min 1 Power Snatch to 1 Hang Power Snatch E2MOM x 10min (Build-up) For Time: (12min cap)21 Hang Power Snatch 115/75lbs RX+135/95 MRX 95/65 21 Box Jumps 24/20” RX+30/24 MRX 20/18” 15 Power Snatch15 Burpee Box Jump Overs9 Hang Power Snatch9 Box

“The Seven” 7 Rounds For Time: (45min cap) 7 Handstand Push-Ups MRX 2/4″ rise 7 Thrusters 135/95lbs MRX 95/65 7 Knees to Elbows7 Deadlifts 245/165lbs MRX 185/125 7 Burpees 7 Kettlebell Swings 30/24kgs MRX 24/20kgs 7 Pull-Ups **One Bar; Athlete responsible for Load Changes** Core Development 1min High Plank Hold straight into 1min Low Plank Hold

Bench Press E3MOM10@50% – 10@60% – 10@70% – Max Reps@80% – Max Reps@50% 5 Rounds For Time: (15min cap)5 Barbell Push-ups MRX Push-ups 5 Deadlifts 135/95 RX+185/125 MRX 95/65 5 Hang Cleans5 Front Squats5 Shoulder to Overhead 5 Over the Bar Burpees Rest 1min after each round Core & Chest Development 25 DB/KB Renegade Rows25 DB/KB