WARM-UP: Plyos Shuttle run 20 BSQ with barbell 20 GM with barbell SKILL: 8:00 EMOM 3 DL @ 70% of 1 rep 6 Box jump overs WOD: 4 Rounds (10:00) 5 DL @ 80% of above 30 Walking lunges with slam ball

WARM-UP: 400m Run 3 Rounds of Cindy SKILL: Team relay 250M Row Bear crawl Buurpee broad jumps WOD: 5 Rounds (20:00) 20 Step ups 20 KBS (24/16) 10 Russian Sit ups (12/8)

WARM-UP: 200m Run Plyos WOD: With a partner 4:00 AMRAP Squat cleans (135/95) Rest 2:00 3:00 AMRAP Burpee over partner Rest 2:00 15:00 AMRAP P1: 200m Run P2: AMRAP 8 Hang power cleans (115/75) 10 LHPU 12 Sit ups

Come celebrate the year of hard work, friendship, and the holiday spirit with us! Tonight, Stoneworks, 7:30pm. 999 E Basse Rd #130, San Antonio, TX 78209 WARM-UP: 200M Run Fence drills 30 Banded GM 15 Gate swings 10 Inchworms + a pushup SKILL: Deficit romanian DL and shoulder press 3 Sets of each (rotating): 10

WARM-UP: 2x’s” 10 Cal row 10 Russian KBS 10 Step ups 10 Knees above hips on bar 10 Squats 10 Ring rows WOD: “Power grip” (16:00) 60 Calorie row 50 Russian KBS (32/20) 40 Box jump over 30 TTB 20 WBS (20/14) 10 C2B OR C2Rings

WARM-UP: 300m Row Plyos SKILL: 1 Mile Partner Slamball Run *Alternate 200m runs WOD: 4 Rounds (18:00) 400m Run/500m Row 10 Burpees 15 Wallballs (20/14) 20 Hollow rocks *Each athlete should complete two runs and two rows  

WARM-UP: 200m Run :30 Drills X 2 Seal jumps Arm circles Lunges Bar hang Air squats Push-ups Straight leg sit-ups SKILL: 3 ME sets Handstand push-ups WOD: 4 Minute AMRAP: 10 TTB 12 Front rack lunges (115/75) Rest 1 minute 4 Minute AMRAP: 10 V-ups 12 STO Rest 1 minute 4 Minute AMRAP: 6 Thrusters

WARM-UP: PVC BB warm-up SKILL: 5 Minute EMOM 1: ME shoulder press (95/65) 2: Rest 3: ME push press 4: Rest 5: ME push jerk WOD: “Pearl Harbor” Teams of 3 Part 1: 1941m Row (divided any way) While one person is working, the other two athletes will be working on the AMRAP: 12 DL

WARM-UP: 2 Rounds with a light KB: 10 Russian swings 10 American swings 10 Goblet squats 1 Shuttle run WOD: Waterfall style in groups of 4: 4 Rounds 300m Row 25 WBS (20/14) 30 KBS (24/16) 40 Sit-ups

WARM-UP: 400m Run Plyos Group stretch SKILL: Karen (10:00) 150 Wallballs (20/14) WOD: 10 Minute AMRAP: 1 Shuttle run 15 Lift hand push-ups 10 Ground to overhead (115/75)