Strength: 14 min E:90 2 Hang Power Cleans (add weight each rd) Wod: 10min Amrap 3 Bench Press 135/95 3 burpees  6 6 9 9 …

Tuesday 15 min emom 14 Reverse lunges w/ KB 70/53 12 KB swings  40 double unders  Immediately followed by two rounds for time

Monday Strength: 14 min emom 12/10 cal row 2 power cleans @80% (TNG) Wod: 3 rounds 15 hang cleans 95/65 15 S2OH

Strength: Bench press 5×5   WOD: 4 rds 15 Up downs  10 pull-ups  5 squat cleans 205/155     

Teams of 2 25 min Amrap  40 Cal Row  40 Clean and Jerks 135/95 200 WBs 200 DUs 40 Snatches 135/95 40 cal Row 

12 days of christmas 1 Manmaker 2 muscle ups  3 burpee Box Jumps 4 strict pull ups 5 G2OH w/plate 6 push ups 7 T2B 8 Lunges 9 KB swings (American 70/53) 10 sit ups 11 wallballs  1200 m row

find 1rm back squat 15.4 open workout Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3…

Hypertrophy: A. DB Bent over Row 3×12 B. 3x Max effort ring rows WOD: 12-9-6 Snatch 135/95 3-2-1 Rope climbs

Teams of 2 7 minutes 25/20 cal Bike 40 Wallballs (“Resting” partner is wall sit) Rest 2 minutes 7 minutes 15 S2OH 135/95 Bar crawl (1 down and back) (Resting partner 45/25 plate overhead) Rest 2 minutes 7 min 20 kB swings 70/53 Walking front rack lunge w/KB (1 down and back) (Resting partner is…

4 rds  In a 4 min window  25/20 cal row  10 DLs 205/155 As many Burpees over Bar  Rest 2 mins