Cheer up dude. It’s Christmas

WARM-UP

2:00 Run

-into- 8:00 AMRAP:

• :30 Jump Rope
• 5 Scap Pull Ups
• 5 Up Downs
• 2 Low Bar Muscle Up Transitions

WORKOUT PREP

1 set:

• 10 Double Unders
• 2 Burpee Pull Ups
• 5 Double Unders
• 1 Burpee Bar Muscle Ups

“Cheer up dude. It’s Christmas”

FIRE

4 sets:

• 50 Double Unders
• 10 Burpee Pull Ups
• 50 Double Unders
• 3 Burpee Bar Muscle Ups
• -rest 3:00 between sets-

WATER

• 35 Double Unders
• 7 Burpee Pull Ups
• 35 Double Unders
• 2 Burpee Bar Muscle Ups

EARTH

• 50 Single Unders
• 10 Up Down + Ring Row
• 50 Single Unders
• 3 Up Down + Jumping pull Up

LEG DAY

Choose a weight to complete 50 Goblet Squats unbroken.