12.24 - 12.30

Monday 
12 Days of Christmas

1 Burpee Pull Up
2 KB Lunge 
3 KB High Pull
4 KB Snatch (2/2)
5 KB Squat
6 KB Russian Swings
7 Wallball
8 Sit-up/T2B
9 G2O
10 Push Up
11 Chest to Bar pull-ups 
12 600m Run



Tuesday Christmas Day

In Teams of 3
One person working at a time
AMRAP 30:

*** One Member of the Team MUST BE Holding A Sandbag Or NO REPS ARE COUNTED… Merry Christmas Ya Filthy Animals***
8 Dumbbell Hang Clean and Press (50/35)
10 Box Jump Overs
12/8 Calorie Bike/Row
*Switch after completing an entire round *


Dumbbell is 4/4 switch arms



Wednesday 
Front Squats 5x3
*This is the last week of Front Squats let’s move some weight!*

18 min to finish...
50-40-30-20-10
Front Squat (75/55)
American Swings (53/35)
10 Strict Pull Ups After Each Round



Thursday
Barbell Cycling
10 EMOM 
Odd: 5 Push Jerks
Even: :30 L sit or :30 Hollow Rock

Metcon 
Row Conditioning

10 Sets x 10/7 Calorie Row Sprint

Rest 1 Full Min between

Score is slowest time

CASHOUT
For time
60 BTN Presses  (Empty Bar)
*everytime you break 10 Reverse curls* 


Friday

Strength
Romanian Deadlifts
5x10 
*Dont touch the Ground!*

For Time
10-8-6-4-2
Sandbag Over the Shoulder
50m Double Heavy Farmers Walk after each round



Saturday

Partner
12 min AMRAP
3 Snatches , 3 TTB
6 Snatches , 6 TTB
9 Snatches , 9 TTB... and so on (115/75)
Rest 5 Min
REPEAT the same thing but with 
Power Cleans and Push Ups (155/105)



Sunday

Every 5 Min for 5 Rounds:

20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike