WARM UP: 200m Run 3 Rounds: 3 Wall walks + 10 shoulder taps 10 Box step ups 10 Knee above hip swings 9 rounds (4:30): Tabata Burpees over partners SKILL: Into WOD WOD: Teams of 3 For time: 90 T2B 120 Single arm DB STO 90 Single arm DB box step overs 120 Single arm

WARM UP: 200m run 10 Burpees 10 Hollow rocks 10 Scapular retractions 10 Knees above hips 10 reach throughs 10 Air Squats 10 KBS 10 Gob Squats 10 Box jumps BBWU: SKILL: Set up for WOD WOD: 12 Days of Christmas 1: Squat Clean 2: Burpee over Bar 3: Power Cleans 4: Push-Jerks 5: FSQ

WARM UP: Plyos SKILL: 3 Rounds through: 10 Single leg KB DL with back foot support (per leg) CTC run WOD: 4 Rounds 30 Russian KBS (32/24kg) 800m Run

WARM UP: 2 Rounds: Line Drills 10 Reach throughs 10 PCV pass through 10 Baby squats :20 bar hang 10 Jumping bar muscle ups SKILL: Every 2:00 for 12:00 Snatch complex @ 55-60% 2 Hang Snatch Pulls (Straight arms) + 2 Power snatches with a :02 landing + 1 Snatch balance WOD: 10–8–6–4–2- for time

WARM UP: 1:00 Bike 200m Run :60 Banded hamstring stretch R :60 Banded hamstring stretch L :60 OH plate hold :20 Bar hang :20 partner stretch on bar 12 Scapular retractions 10 Plate Strict Presses 20 Banded GM SKILL: Pause Push Presses 3 X 8 @ 50-55% WOD: 21-15-9 Pull ups Deadlifts

WARM UP: 10:00 AMRAP 1:00 Row 10 Lunge to instep/hip openers 20 Monster band walks (R&L) 10 Banded drop squats (above parallel) 10 Banded drop squats to squat SKILL: For time 20 Squat cleans 15 Squat cleans 10 Squat cleans WOD: Row sprints 6rds :30/1:00 :30 Hard on the rower for Calories 1:00 Walking rest

WARM UP: Plyos SKILL: Into WOD WOD: MAX EFFORT” ME AM SIT-UPS ME SQUAT ME PUSH-UPS ME Ring Rows ME DU

WARM UP: 400m Indian run with med ball 10 Lunges 10 Jumping lunges 10 PVC Pass thru 10 PVC OH squats 10 Jumping squats 5 Inchworms 2 Rounds with an empty BB: 10 Muscle cleans 10 Muscle snatches SKILL: As a class: 50% sprint down, rest 60% sprint back, rest 70% sprint down, rest 80%

WARM UP: 3 Rounds: 5 Burpees 10 Squats 5:00 with foam roller 3 rounds, per arm 6-8 single arm KB strict press 6-8 single arm KB OH SKILL: Into WOD WOD: 10:00 Min AMRAP 25 DB Push Jerk 50 Double unders 25 Weighted step-ups (Rest 5:00) 6:00 Min AMRAP 25 DB Push Jerk 50 Double

WARM UP: 8 AMRAP CTC 10 plank to downward down toe taps 10 Plate S2O :30 Plate OH hold (45/25) 20 Monster step up and over on plate 10 Banded squats SKILL: 1 Clean complex every 2:00 for 16:00 2 Clean pulls + 2 Pause power cleans + 2 Power cleans WOD: For time 20