WARM UP: Plyos SKILL: Into WOD WOD: 25:00 AMRAP 40/30 Calories on Rower 30 Air Squats 15 Burpees Over Box (24/20”) 10 Slam Ball to Shoulder (70/50)

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

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

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

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

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 +