WOD : For Time!

- 30-20-10 DEADLIFTS

- 15-10-5 U/B FRONT SQUATS*
 *[If broken, do burpees for remainder of reps for that set before continuing.]

--2-MIN REST--

THEN, 50 U/B WB SHOTS (20/14)
            [Remaining reps turn into 2x Push Ups, ONCE set is broken.]

12 Days @ RCF

FOR TIME : "12 Days of Christmas STYLE"

- 1 OHS (135/95) +(155/110)

- 2 Power Cleans (135/95) +(155/110)

- 3 Pull Ups

- 4 Thrusters (135/95) +(155/110)

- 5 Burpee Box Jumps (30/24)

- 6 BTN Lunges (135/95) +(155/110)

- 7 WB Shots (20/14) +(12'/10')

- 8 WB Throw Ups (20/14)

- 9 Deadlifts (135/95) +(155/110)

-10 Toes-To-Bar

-11 Back Squats (135/95) +(155/110)

-12 S2OH (135/95) +(155/110)

WOD : FOR TIME!
 

- 40 BOX JUMP OVERS (30/24)

**PARTNER KB PANIC BREATHING (72/53)**

- 60 TOES-TO-BAR

**PARTNER DEAD HANG ON RINGS**

- 80 WB SHOTS (20/14)

**PARTNER HANDSTAND HOLD**

- JUNKYARD DOG

- 40 BOX JUMP OVERS (30/24)

**PARTNER KB PANIC BREATHING (72/53)**

- 60 TOES-TO-BAR

**PARTNER DEAD HANG ON RINGS**

- 80 WB SHOTS (20/14)

**PARTNER HANDSTAND HOLD**

STRENGTH : 5x10 U/B Strict Press

3-MAN TEAM WOD : 14-MIN AMRAP (6:2:6)

- CALORIES ON ROW ( @ 10 )

(while 1 man DEADLIFT HOLDS 185/125)

**2 MIN REST**

-CALORIES ON ASSAULT BIKE

(while 1 man FRONT RACKS 185/125)


SCORE = TOTAL COMBINED CALORIES

Bar must NEVER touch ground, PENALTY = 5 Burpees EACH!
All weight transfer must be done with ALL 3 team members.

STRENGTH : 5 ROUNDS OF...

- 8 PLATE ANGELS

- 6 GHR'S

WOD : 5 ROUNDS FOR TIME! 

- 15 SNATCHES (75/55)

-  9 BOTTOM HALF BURPEES

-  6 BOX JUMP OVERS (30/24)

- 100' WALKING LUNGE

** 1 MINUTE REST BETWEEN ROUNDS **