3 rounds for consistency:

3 min row for meters
1 min rest

3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest

3 min bike for meters
1 min rest

7 rounds for time of
- 3 clean and jerks
- 50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

In groups of three,

A)
10 pulls ups
20 STOH (2 x 15/22,5kg DB)
30 wall ball (14/20lbs)

B)
Machine

A) Two people IGYG
B) one person machine kcals

3-4rounds:

15-25s top of ring row
15-25s bottom of ring dip
15-25s L-sit

WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) bike
2) 1-3 rope climb
3) bike
4) 20-40m farmer carry
PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Partner Workout

For time :

Partner A : 60/50 cal row
Partner B : 12-9-6
Dumbell squat @2x22,5/15kg
Double Dumbell hang clean

Switch when both partners are done!
2 rounds each person!

3 mins rest

Partner A : 60/50 max cal row
Partner B : 12-9-6
Alt Dumbell Snatch @22,5/15kg
Single arm dumbell thruster

Switch when both partners are done!
2 rounds each person!

Total timecap : 35 mins

Rest Day!
Enjoy the final day of the year. Spend it with good company and your love ones! ❤️
Go into the 2024 with a BANG! 💥

45 min amrap:
800 m run or 65/50 cal row
15 med ball cleans 9/6 kg
30 double unders
800 m run or 65/50 cal bike
25 KB swings 24/16 kg
20 alternating box step ups
10 burpees

3 Rounds @ 1-2 RIR

8-10/side Powell raises
8-10 DB Pull across
8-10 T-Y-Is

Emom 12
1: 8/8 weighted reverse lunges
2: max strict pullups
3: max cal erg

Rest 3 min

Amrap 15
50 squat
40 alt db hang clean and jerk
30 situps
20 shoulder to overhead
10 d-ball clean