Strength

Snatch (Full or Power)

15mins to Work Up to a Heavy But Not Max
Weighted Pull Up 1 RM: 5-10 mins

WOD

AMRAP in 12mins

1 Rope Climb

Strength

Back Squat

E2MOM For 6mins (3 Sets)
7 Reps @ 65/70/75%
Rest 2mins

E: 90secs For 3 Sets

12 Dumbbell Romanian Deadlift

WOD

Strength

Press

E2MOM For 8mins (4 Sets)
8 Reps @ 55%/60/65/70%
Rest 2mins

WOD

5 Rounds For Time (Including Rest)

Accessory

Teams of 2

300yd Dash(er)
Rest 3mins

4&5min AMRAP’s at Each Station w/ 2min Rest Between

AMRAP 1: Sled Pull 25yds / 25yd Broad Jumps = 1 Rep

Merry Christmas!!!

Strength

Deadlift

E2MOM For 8mins (4 Sets)

Build to a Heavy 7 Over the 4 Sets
Rest 2min

E: 90s For 3 Sets

8 Reps Barbell Bent Over Row

WOD

Strength

Bench Press

E2MOM For 8mins (4 Sets)

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

AMRAP of Strict Pull-Ups in 4mins

WOD

AMRAP in 10mins

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