Endurance:  Dynamic Drills – 500m row/400m run x 2

Warm Up:  21-15-9

• wall balls
• push ups
• situps

Strength & Stamina:  6 rounds

• 2 DL @ 3RM
• 10 burpee pullups
• 20 double unders

Working Capacity:  4 rounds; 4 sets followed by 400 m run

• power clean
• front squat
• push press
• weighted box step up
• 400 m run

Durability:   5 rounds

• 10 – 35lb. weighted situps
• 10 flying supermans

Endurance:  Dynamic Drills – Row 2000m C2

Warm Up:

Jumping Elves – 30

• Air squat to burpee to jump squat!
  

Working Capacity:  Perform 1 then 2 back to 1 then 3 to 2 to 1 until all the way back from 12 to 1…..

12 Days of Christmas Past

• 1 push up
• 2 v sits
• 3 box jumps
• 4 pullups
• 5 air squats
• 6 KB swings 53 lb.
• 7  situps
• 8 1 arm snatches
• 9 double unders
• 10 thrusters
• 11 burpees
• 12 Power Cleans 95lb.