Merry Christmas Everyone!!!!! 1 “Fran” 21-15-9 Thrusters (95/65) Pull ups 2. Front Squat Work up to heavy Single in 12 minutes 3. 3 Sets of: 10 Hallow Rock 30sec Side Plank 10 Superman

1. “12 Days of Christmas” 1-200m run 2- Clusters (95/65) 3- Box Jump(30/24) 4- Burpees 5- T2B 6- HR Push-up 7- Ring Rows 8- Jumping Lunge 9- Wall Balls 10- KB Swing 11- Clean + Jerk 12- OH Squats (95/65) *done in the format of the song! Enjoy

1. AMRAP x 5 minutes Strict Pull up Rest 1 min AMRAP x 5 min Accumulate max L-sit 2. Quickly Build to a Heavy Deadlift then AMRAP x 9 minutes 21 Deadlifts (155/105) 15 Burpees 9 Shoulder to Overhead (155/105)

Holiday Schedule Regular hours for Mon,Tues,Wed Dec 24 Classes@6am,9am open gym 10-12 Class noon-1 Dec 25 Closed Dec 26-30 Regular hours Dec 31 Closed Jan 01 Closed Jan 02 Back to regular hours

1. 3 sets of : Front Squat x 8 reps 100m Front Rack KB Carry 2. Tabata Dumbell Snatch Weighted sit up 20m shuttle run Ball slams