10 sets (1 set every 3 minutes) 10/8 Calorie Echo Bike 10 Jumping Split Lunges (total) 7 Front Squats (95/65)

AMRAP 15 Minutes 9-12-15-18 Dumbbell Snatches (35/25) Dumbbell Step Back Lunges (35/25) -in remaining time- Max Rounds: 1 Wall Walks 40 Single Unders (20 Double Unders)

3 rounds for time: 5 Pull Up (OR 10 Banded Pull Up) 10 push-ups 20 sit-ups 30 squats -rest 3 minutes b/t sets- *Score is cumulative time without rest.

2 sets @ consistent effort (75-80% pacing) 4 Rounds of Cindy 20/15 Calorie Echo Bike -rest 5 minutes b/t sets- *Strict Scaled Cindy: 5 Pull Ups (OR 10 Banded Pull Ups) 10 Push Ups 15 Air Squats

3-2-2-1-2-2-3 Wall Walks *150ft Dumbbell Farmers Carry (2x50/35) after each set

For time: 1-2-3-4-5-6-7-8 Squat Cleans (155/105) 1-1-2-2-3-3-4-4 Wall Walks

3 Sets: 10 Hanging Knee Raises (OR 5 Toes to bar) 5 Burpee Box Jump Overs (24"/20") 10 Hanging Knee Raises (OR 5 Toes to bar) 5 Burpee Box Jump Overs (24"/20") 10 Hanging Knee Raises (OR 5 Toes to bar) -rest 1:1 b/t sets- *Repeat from

6 sets 6 Shuttle Runs (50ft) 9/7 Calorie Echo Bike 50ft Bear Crawl (OR :30 Handstand Walk Practice) -Rest 2 minutes b/t sets-

5 sets: 4 Shuttle Runs (50ft) 50ft Bear Crawl (OR 1:00 Handstand Walk Practice) 4 Shuttle Runs (50ft) 50ft Bear Crawl (OR 1:00 Handstand Walk Practice) 4 Shuttle Runs (50ft) -rest 1:1 b/t sets-

50 Double Unders 25 Thrusters (45/35) 100 Single Unders 25 Thrusters (45/35) 50 Double Unders

4-8-12-16-12-8-4 Pull Ups (OR 2x Banded Pull Ups) GHD Sit Ups w/6in Riser (OR 2x Alt. Leg V-Up) *2 Wall Walks after each round *REPEAT from Monday December 26, 2022.

24 Wall Balls (20/14) 15 Pull Ups (OR 30 Banded Pull Ups) 16 Wall Balls (20/14) 5 Chest to bar Pull Ups (OR 10 Banded Chest to Bar Pull Ups) 8 Wall Balls (20/14) 5 Burpee Pull Ups