Strength

Strict Press - Build to Heavy Single

5 @ 50%
3 @ 60%
3 @ 65%
1 @ 75%
1 @ 78%
1 attempt @ heavy

WOD

AMRAP 15

Strength

Back Squat Waves - Based off 12/3 Heavy 5 Weight

Set 1 - In 3mins
6 @ 70%
4 @ 76%
2 @ 82%

3min Rest

Set 2 - In 3min
6 @ 76%
4 @ 82%
2 @ 88%

WOD

12 Days of Christmas

1 - Ring Muscle Up/Rope Climb
2 - Jerks (95/65)
3 - Front Squats (95/65)
4 - Hang Power Cleans (95/65)
5 - Deadlifts (95/65)
6 - Burpees
7 - Toes To Bar

WOD

Teams of 3 - Divide Work Evenly

800m Team Run w/Kettlebell or Dball (53/35)
90/60 Calorie Row
90 Hang Power Clean (95/65)
90 Front Step Lunges (53/35)
90 Hang Power Clean
90 Box Jumpovers

Skill

Pulling Gymnastics/Double Under Conditioning

*10min Running Clock*

9 Strict Pull Ups
10 Unbroken Double Unders
8 Strict Chin Ups
15 Unbroken Double Unders
7 Strict Pull Ups

Active Recover WOD

8 Rounds of:

12 Calorie Bike
4 Shuttle Runs (on turf)
12 Seated Single Arm Dumbbell Press (lite weight, 6 per side)
12 Empty Barbell Curls

Strength

Deadlift, Super Set w/Ab Wheel Rollouts

10 @ 40%, 1 Rollout
8 @ 50%, 3 Rollouts
6 @ 60%, 5 Rollouts
4 @ 70%, 7 Rollouts
2 @ 80%, 9 Rollouts

WOD

Strength

Tempo Front Squat

On The Minute x 9

5 seconds down, 2 sec hold at the bottom, aggressive up

Set 1 - 3 @ 63%
Set 4 - 6 @ 67%
Set 7 - 9 @ 71%

Skill

Snatch Tech

3 x 3 Muscle Snatch (empty BB)
3 x 3 Tall Snatch Jerk (empty BB)
3 x 3 Snatch Balance

On The Minute x 8, building in weight

WOD

Teams of 2

Run 100m together
50 synchro AKBS (53/35)
100m Run
50 Slamball Thrusters (35/25)
100m Run
50 plate Ground to Overhead (25/15)
100m Run
50 Air Squats
100m Run