WARM UP: 2X: 200m run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box jumps 5 Clapping push-ups SKILL: Straight into WOD WOD: 12 Days of Christmas (35:00) 1: Cluster (135/95) 2: Burpee over Bar 3: Clapping push-ups 4: Push-press 5: T2B 6: Hollow rocks 7: WBS (20/14) 8: Pull-ups 9: FSQ 10:

WARM UP: Plyos 15 Weighted GM (25/15) 15 Squat :30 Lunge to instep on right :30 Lunge to instep on left :30 Hollow body hold :30 Super man hold SKILL: Superset 3 x 10 Seated Box jumps 3 x 30 Banded pull aparts (rest :90) WOD: 4 Rounds not for time 8 Deadlifts 1 C2C

WARM UP: 300m Row 2X: 10 Lunge to instep 10 Squats 10 Weighted plate GM (25/15) 10 Plate Thursters 10 Hollow Body Rocks 10 Superman lifts SKILL: 8:00 EMOM ODD: 12 Power snatches EVEN: 3-5 Strict weighted pull ups WOD: 500m Row Time Trial (3:00 Cap) (rest 5:00) Right into 3 Rounds: 10 DB Hang

WARM UP: 3x: 1:00 Bike 1 C2C 5 Push ups w/:05 negative 5 Burpees 20 Light KBS SKILL: Bench and Bike (15:00) 4 Rounds: 20/15 Cal Bike 3 Bench Presses (70-75%) WOD: 12 Min AMRAP C2C Run with Slamball (50/30) 21 KBS (24/16kg) 15 Ring Rows 9 Burpees

WARM UP: 4 Laps Burpee Broad Jump 3 Wall walks to 10 shoulder taps 2 X: 10 Wall squats 10 Seated ring pull up 10 Drop Lunges (5R/5L) SKILL: 5 sets of: 2 Push-Press + 2 Push-Jerk + 2 Split-Jerk WOD: Every 3 minutes for 15:00 (5 Rounds) From 0:00-3:00 2 Rope Climbs 4 Front

WARM UP: Plyos SKILL: Set up for WOD WOD: 28:00 AMRAP TEAMS OF 2 40 STO (115/75) 40 Burpees 40 Box jumps (24/20) 120 DUs 400m Run @0:00, 7:00, 14:00, 21:00

WARM UP: 3 Rounds: CTC Run 3 Inch Worms + Push-up 8 Box Jumps (any height) 10 Wall Ball Shots to 10’ :30 Bar Hang 10 Hollow/Arch Swings 15 Ring Rows SKILL: INTO WOD WOD: For Time: 60 Alternating Pistols 50 Wall Ball Shots (30/20) 40 Box Step Ups (24/20”) 30 Deadlifts (185/115) 20 Power

WARM UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 15 Squats w/ red band below knees 12 Jumping Lunges 10 Burpees 3 Sets of: 1 Wall Walk + 6 Shoulder Taps (total) SKILL: Every :90 for 12:00 (8 sets) Complex as follows: Squat Clean Thruster + Push-Press + Push-Jerk +

WARM UP: 200m Run 2 Rounds: 10 Squats 10 Push ups 5 Inchworms :20-:30 Ring support hold SKILL: ME Ring Dips Then 1 set of ring dips at 50% of ME 1 set of ring dips at 50% of ^ 1 set of ring dips at 50% of ^ WOD: 4 Rounds 200m Run 20

WARM UP: 2X 1 CTC 25 Penguin jumps 10 Hollow to arch rolls (5 R/5 L) 15 Banded wall squats 10 Downward dog HSPU Together: :10-:20 Chin over bar hold 1:00 Headstand attempts SKILL: 3 Rounds of Skill Practice 20 Alternating Pistols 10 Butterfly Pull-ups 10 Box HSPU WOD: For Time: 120 Double Unders 60