AMRAP in 20 minutes of: 4 dumbbell thrusters 6 sit-ups 24 single-unders

For strength/skill development, 5 sets: 3 each Turkish get ups 6 strict pull ups

Back squat 6, 6, 6, 6, 6

Our apologies for the short notice, but we are unable to hold class tonight and with Christmas and New Year's almost here our next class...

15 min. AMRAP: 10 KB swings 10 Toe touch sit ups 10 High knees with jump rope (5 ea)

For time: 10-20-30-40-50 DB Snatches 15-15-15-15-15 Burpee box jump overs

15 min AMRAP: 5 DB front squats 10 Double unders Jog half court/back, full

10 minute cut off: 200 feet front rack walking lunge 50 DB box step ups 50 DB presses 200 feet bear crawl

Deadlift 6, 6, 6, 6, 6

2 Rounds: 100 Double unders 20 Overhead squats 100 Double unders 12 Push ups 100 Double unders 20 DB snatches 100 Double unders 12 Good...