Strength

Back Squat

E2MOM For 8mins (4 Sets)

8 Reps @ 55/60/65/70%
Rest 2mins

E: 90secs For 3 Sets

10 Barbell Good Mornings

WOD

For time

To the Tune of the 12 Days of Christmas: 1; 2, 1; 3, 2, 1; 4, 3, 2, 1; 5, 4, 3, 2, 1 etc

1. 100m Run
2. Clean & Jerks (115/75) (RX+ 135/95)
3. Front Squats
4. Bar Facing Burpees

Accessory

Teams of 2 – One Partner Works, One Rests
For Time

600m Run
100 Walking Lunge Steps
100yd Sled Pull
100 Power Cleans (135/95)
600m Run
100 Bar Facing Burpees

Strength

Bench Press

E2MOM For 6mins (3 Sets)

10 Reps @50% Last Week's 1 Rep Max
Rest 1min

E2MOM For 6mins (3 Sets)

10 Barbell Bent Over Row

Oly

Cleans

Build to a Tough Rep But Not Max Set of 3 Over 5 Sets

Skill Work
3 Sets Not For Time

2 Rope Climbs
30sec Hollow Hold

Strength

Deadlift

E2MOM For 6mins (3 Sets)

5 Reps @60%/65%/70%/Build
Rest 1min

E2MOM For 6mins (3 Sets)
10 Reps Barbell Romanian Deadlift

WOD

Strength

Strict Press

E2MOM For 6mins (3 Sets)

10 Reps @50%
Rest 1min

E2MOM For 6mins

5-10 Strict Pull Ups

WOD

Strength

Back Squat

E2MOM For 6mins (3 Sets)

10 Reps @50% Last Week's 1 RM
Rest 1min
E2MOM For 6mins (3 Sets)
8 Back Rack Lunges Each Leg

WOD

Accessory

For Time w/ a Partner

100 Back Squats (135/95)
80 Situps
60 Cal Bike/Row
-Into-
100 Front Squat (95/65)
80 Situps
60 Cal Bike/Row
-Into-
100 Overhead Squat (45/35)

Strength

Strict Press

75% X’s 5 Reps
85% X’s 3 Reps
Work to a New Max

WOD

Every 3mins X’s 6 Sets

10 Shoulder to Overhead (115/75)