| A. Work up to a Heavy Power Clean |
| B. 5 Rounds for time: |
| 10 T2B |
| 10 Power Clean (M:155/135/115,W:105/95/75) |
| 3:00 REST |
| C. 4 Rounds for Time: |
| 20 Wall Ball (20/14) |
| 20 AB Mat Sit-ups |
| *score time of B and completion of C (inc rest) |
| A. 1-Leg RDL Deadlift 3 – 3 – 3 – 3 – 3 (each leg)(use kb for mod) |
| B. Find DL hold weight with partner |
| C. 12:00 Partner AMRAP, one work, one hold |
| 250/200 Meter Row, then alternate |
| 40 Meter Bear Crawl, then alternate |
| 1 Shuttle Run (5/10/20), then alternate |
| *partner holds a Deadlift at top position when not working |
| D. 3 Rounds NFT: 20 1-leg Glute Bride (10/10) + 10 Leg Raise (VMO) |
| 21:00 EMOM |
| #1 Minute – 12/9 Cal Assult Bike |
| #2 Minute – 10 Pushups + 10 OHS (45/35) |
| #3 Minute – 3-5 Muscle Ups |
| *decrease reps as needed, no dropping empty bars |
| A. Weighted Box Step Up 5 Sets of 5 (each leg) |
| *after each set = 5 fast box Jumps |
| B. 10:00 AMRAP |
| 30 Lunge Steps (ea=1) |
| 20 Russian KB Swings (24/16 kg) |
| 10 Box Jumps (24/20) |
| C. CORE: 3 Rounds NFT |
| 50 Crunches & 15 Reverse Hyper (on GHD) |
| A. 10:00 EMOT2:00-Press Tempo 5 reps, :05 to OH (55%+) |
| B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP) |
| Thruster (M:95/75/65, W:65/55/45) |
| Bar Facing Burpees |
| C. 5:00 AMRAP – Easy Pace, Not for Score |
| 10 Superman + 10 Hollow Rocks |
| 25:00 Crossfit Baseball – teams of 2 |
| Hit: 25 meter sled push |
| 1st: 10 Shoots |
| 2nd: 5 ManMakers (push+rt pull+lt pull) |
| 3rd: 10 GTOH (45/25) |
| Home: 5 Box Overs (24/20) |
| BENCH: either hold plank, bottom of squat or jumping jack |
| 12 DAYS OF CHRISTMAS |
| 1 Wall Walk |
| 2 Ring Dip (MU to ring dip) |
| 3 STOH (95/65) |
| 4 Pull-up (C2B) |
| 5 Front Squat (95/65) |
| 6 OH Lunge Step with Slam Ball (R+L=1) |
| 7 Burpee |
| 8 SDLHP (95/65) |
| 9 HR Push-up |
| 10 WallBalls (20/14) |
| 11 T2B |
| 12 Power Snatch (95/65) |
| *Like the song 12 Days of Christmas |
| 5 Rounds for Max Reps |
| 1:00 Row for Calories |
| 1:00 HSPU |
| 1:00 KB Swings (American- 24/16 kg) |
| 1:00 REST |
