Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 Minutes
12 Sumo Deadlifts (235/155)
15 Bar Facing Burpees
200 Meter Run

12 Days of New Years

For Time:

1 Burpee Broad Jump

2 Renegade Rows

3 DB Front Squats

4 Ring Pull-ups

5 DB Push Press

6 Ring Toes to Bar

7 Push-ups

8 Med Ball Cleans

9 Sit-ups

10 Lunges

11 DB Thrusters

12 DB Snatches

Yahoo (Time)

For time:
100 Double Unders
10 Deadlifts (185/135)
10 Chest to Bar Pull-ups
80 Double Unders
8 Deadlifts (185/135)
8 Chest to Bar Pull-ups
60 Double Unders
6 Deadlifts (185/135)
6 Chest to Bar pull-ups
40 Double Unders
4 Deadlifts (185/135)
4 Chest to Bar Pull-ups
20 Double Unders
2 Deadlifts (185/135)
2 Chest to Bar Pull-ups

Metcon (Time)

3 Rounds for Time
10 Power Cleans (115/75)
10 Box Jumps (30/24)
10 Push Jerks
10 Burpees over the Bar

Push It Good (Time)

For Time:
50 Overhead Squats (75/55)
25 Strict Handstand Push-ups
1000 Meter RowTime Cap: 15 Minutes

Lucy Lou (AMRAP - Reps)5 Rounds for Reps with a Partner
1 Minute Kettlebell Swings (55/35)
1 Minute Pull-ups
1 Minute Front Squats (95/65)
1 Minute Calorie Row
1 Minute Burpees
1 Minute Rest
(Alternate all minutes besides the rest)

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Metcon (Time)

2 Rounds for Time:
30 Wall Balls (20/14)
30 Calorie Assault Bike
30 Box Jumps (24/20)