Saturday 22nd December 2018 “12 Days of Christmas” 1 MU (12 total reps) 2 STOH 42.5/30 (22) 3 Front squats (30) 4 Hang Power Cleans (36) 5 Deadlifts (40) 6 KBS 24/16 (42) 7 Box jumps (42) 8 Burpees (40) 9 Toes to Bar (36) 10 Wall Balls (30) 11 Chest to Bar Pull Ups …

Friday 21st December 2018 Conditioning – 3 Rounds for reps Row (cal) Kettlebell swings 24/16 Burpees Push Press 40/30 Box Jumps Rest Note: 1 Min Max effort at each station

Thursday 20th December 2018 Strength – Hang Power Snatch 2-2-2-2-2 Conditioning – For time: 500m Row 40 Wall Balls 30 Pull Ups 20 Burpee over bar 10 Deadlifts 100/65 5 Cleans

Wednesday 19th December 2018 Strength – Back Squat 2-2-2-2-2 Conditioning – 6 Min AMRAP 5 Burpee Box Jump overs 7 Goblet Squats 32/24 9 American KBS Buy Out – 500m Run

Tuesday 18th December 2018 Strength – Deadlift 3-3-3-3-3 Conditioning – 21-18-15-12-9-6-3 reps for time: Double Unders Dumbbell Snatch 22.5/15 Note: RX – unbroken DU. If you break start from the beginning of that set.

Friday 14th December 2018 Strength – 10 Min EMOM 3 Position Clean Conditioning 5 Min AMRAP 5 Deadlifts (100/70) 25 Double Unders Rest 3 mins 5 Min AMRAP 5 Burpees 10 Wall Balls

Thursday 13th December 2018 Pairs Chipper – For Time: 400m Run 100 Thrusters 50/35 400m Run 80 Pull Ups 400m Run 60 Cleans 60/40 400m Run One partner working at a time, partition work as needed.