Warm-Up:
AMRAP 5 minutes:
Barbell farmer carry 50m
95#/65#
If either end of either barbell touch the ground, you must perform a 5 burpee penalty immediately. Then proceed.
then:
"Nightmare After Christmas"
5 rounds of 3 minute AMRAPs with a 1 minute rest between rounds.
Each AMRAP:
16 Air Squats
8 Pull-ups (jumping pull-ups, banded, or ring rows if you need to)
24 Double-Unders (or singles if you need to)
If you fail to get 3 rounds in a given 3 minutes, accrue a 800m run penalty each time. At the end you must cash out with your runs.
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