Tabata: Overhead KB walk across gym floor Rx: 24/16kg *Switch hand each tabata round Strict Press 1-1-1-1-1 *From rack. Go for heavy single Metcon: *With a running clock Minute 1: Max lateral Burpee over the bar 65/95# *Rest 1 minute Minute 2: -If you score 17 or more reps on the later burpee overs, you…

Overhead Squat: 2-2-2-2-2 For Time: 50-40-30-20-10 Med-ball cleans 20/14 Med-ball sit ups 20/14 RX+ 30/20 Time Cap: 15 Minutes

Tabata: Handstand Hold EMOM: 10 Minutes 3 Bench press @ 70% 1rm For Time: 50 Wall balls 20/14 400m Run 50 Russian KB swings 32/24kg 400m Run Time Cap: 14 Minutes

Front Squat: 3-3-3-3-3 AMRAP: 10 Minutes 5 Power cleans 185/125 3 Front squat 185/125 1 Push jerk 185/125 *Work @ 80% of your 1rm if you can not RX

Deadlift: 5-5-5-5-5 For Time: 21-15-9 Deadlift 225/155 Burpee with 6″ jump Time Cap: 11 Minutes

EMOM 12 Minutes: Back Squat with 3 sec hold at bottom @ 75% 1rm “Rahoi” AMRAP 12 Minutes: 12 Box jumps 24/20 6 Thrusters 95/65 6 Bar facing burpees In honor of FBI Special Agent Gregory J. Rahoi, 38 End of watch December 6, 2006

EMOM 6 Mins Straight set of pistols Power Snatch 1-1-1-1-1 AMRAP 9 Mins 15 Toes to bar 10 Deadlifts 115/85 Rx 5 Power Snatch 115/85Rx

Peg board and muscle up skill work EMOM 12 mins Minute 1: 1 Rope climb Minute 2: 4 Thrusters 115/85 Rx For time: 2K Row Time cap 15 mins

EMOM 10 Mins 3 Hang power cleans For time: Time cap 13 mins 400 meter run with 45/25 lb plate Then 150 overhead walking lunges with 45/25 lb plate

3 Overhead barbell carries with partner across gym floor Strict press 3-3-3-3-3 AMRAP 15 Minutes 5 Strict Press 95/65 lb *No rack* 10 Box Jump 24/20″ 15 Calorie row (RX PLUS 15 Cals Assault Bike)