AMRAP 22 min of:
10 Deadlifts (225/155)
5 HSPU (strict RX+) > sub db strict press ahap
1 Rope Climb (legless RX+)
400m Run

Score: Rounds and reps

A) CF Metcon

B) Handstand practice

Done like the song, 1,2,1,3,2,1,4,3,2,1 etc.

1 – Clean & Jerk (135/95)

2 – Front Squats (135/95)

3 – Deadlifts (135/95)

4 – Bar Facing Burpees

5 – T2B

6 – Box Jumps (24/20)

7 – Pull Ups

A) CF Metcon

B) WOW day; work on a Gymnastics weakness.

A) Strength: Build to a heavy 3 deadlift

B) Metcon: EMOM 15min

Min 1 - 10 ball slams (ahap)

Min 2 - 10 mb oh lunge (alternating)

Min 3 - 30 double unders (max reps on last round)

12 Days of Christmas Eve (Eve Eve)

Done like 12 days of Christmas song.

1(00) meter run

2 DB Renegade Row 35-45/15-25

3 DB Power Clean (same weight)

4 KB Goblet Squats 35/25

A) Find a heavy single Snatch

B) CF Metcon

C) Pull a heavy 3 deadlift

A) Strength: Strict pull ups

4 x max reps, (but) must accumulate at least 40 reps, additional sets, or scale with bands as needed. Lightest band possible to get 10 reps / set chin over bar each attempt.

B) Metcon 1)

Partner A) 250m Row

Skill: Bench Press

Take 15- 20 min to find today’s heavy double

WOD: 8 min AMRAP

20 Russian Twists (choose a weight that can be done for both movements)

10 OH Walking Lunges (ARMS LOCKED OUT!)