Strength/Weightlifting
Back Squats - 4x4 @65-70% 1 RM
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Comp Track
2 rounds for time of:
27/30 Echo Bike Calories
15 Shuttle Runs, 50 ft
Kettlebell Farmer Carry, 32/56, 50 ft
17/20 Echo Bike Calories
10 Shuttle Runs, 50 ft
Kettlebell Farmer Carry
8/10 Echo Bike Calories
5 Shuttle Runs, 50 ft
Kettlebell Farmer Carry
Rest 3 mins
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Progress Track
Farmer Carry --> Moderate

Strength/Weightlifting
Bench Press - 8x2 - AHAP
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Comp Track
16 Min AMRAP
15 Front Squats, 65/95
12 Burpee Box Jump Overs, 20/24
9 Bar Muscle-ups
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Progress Track
16 Min AMRAP
15 Front Squats, 35/45
12 Burpee Box Step Overs, 20/24
9 Jumping Bar Muscle-ups

30 Min AMRAP
Buy‑In
2,025 m row (switch as needed)
Then, in remaining time, complete as many rounds as possible of:
20 Wall balls
25 Kettlebell swings (Russian)
20 Box jump-overs
20 Medball synchro sit‑ups 
11 Burpees

**New Years - Closed**

Strength/Weightlifting
15 Mins - 1 RM Squat Snatch
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Comp Track
16 Min EMOM
Min 1 - Row Calorie
Min 2 - Alternating Dumbbell Snatch, 35/50
Min 3 - 6 HSPUs --OR-- Deficit HSPUs
Min 4 - REST
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Progress Track
16 Min EMOM
Min 1 - Row Calorie
Min 2 - Alternating Dumbbell Snatch, 25/35
Min 3 - 6 Bear HSPUs
Min 4 - REST

 'Partner Day'
25 Min AMRAP - You Go, I Go
3 Power Cleans
4 Burpee Box Jump Overs
5 Pull Ups

'Open Gym'