PREWOD
1-1-1-1-1-1-1
Deadlift 20 minutes

20 minute AMRAP
15 Chest to bar Pull ups
10 Back Squat (135/95)
5 HSPU (parallette bar abmat)

T2B

10-9-8-7-6-5-4-3-2-1

After each set complete a 50 meter farmers carry #70/#55

Rest 5 Minutes

4 rounds

30 Double Unders

10 Burpee Box Jumps #30/#24

MAX OUT
1-1-1-1-1-1-1
Back Squat

12 minute AMRAP
3 Power Snatch (165/105)
6 Push Jerk (165/105)
9 V-Ups

NOON ONLY

Practice HS Work and use it as a warmup for Diane.

Do the following:
4 sets: 3 HSPU + 10 sec HS Hold on the wall, rest as needed

Diane

PREWOD
1 mile run/ 1600 m row
Pre and Post WOD (alternate if possible)
METCON
15 minute AMRAP
20 Push Ups
50 Air Squats

STRENGTH
Push Press 3 X 10 AHAP 10 minutes

METCON
2 rounds each for individual time:
1000 m row
60 Barbell Push Press
40 Box Jumps (24/20)
20 Burpees
-rest 90 seconds-

PREWOD
10 minutes EMOM

Touch-n-go
Power Clean- Squat Clean- Jerk You pick the weight

Buy in: 75 Double Unders

3 rounds for time:
10 2 for 1 Wallballs 20#/14#
5 Hang Clean (225/135)

Buy out: 75 Double Unders

STRENGTH
Back Squat 5 X 5

METCON
21-15-9
Bear Complex (95/65)
4-3-2
Rope Climb

12 Days of Christmas.  Complete the workout just like the song.

1 Thruster 105/75

2 HSPU

3 Front Squats

4 Power Cleans

5 C2B

6 Box Jumps 24″/18″

7 Burpee Over Bar

8 Pistols

9 Wall Balls 20#/14#

10 KB Swings (Russian)

11 S2OH

12 Goblet Squats w/ KB

PREWOD
5×5 (pick one)
Strict HSPU
Strict Pull- ups
Strict Dips

15 Muscle- Up 2 for 1 (1 MU 2 Dips(scale is 30 dips)
30 Back Squats (135/95)
15 K2E+T2B+Pull up
30 Push Jerk (135/95)