STRENGTH : Front Squats For Quality!

- 3x5 @ 75%

- 3x3 @ 80%

- 1 @ 85%

- 1 @ 90%

- 1 @ 95%

Partner WOD : 12-MIN AMRAP

- 10 Front Rack Lunges

- 15 S2OH

- 20 Pull Ups

s(75/55) Rx(105/75) Rx+(135/95)

One person working at a time.

Partition as desired.

STRENGTH : 3sec Pause @ Hang into Muscle Snatch

8 Reps E30sec @ 80%

1 minute REST

6 Reps E45sec @ 85%

2 min REST

4 Reps EMOM @ 90%

WOD : 10-MIN AMRAP

EMOM [ ODD ] : 8 Single Arm Alt DB (50/35) +(65/45) Hang Squat Clean into MAX Cal Row

EMOM [ EVEN ] : 6 +(8) Burpees OTRower then MAX Double Unders

2 Part Score = Total Cal / Total DU

WOD : 12 Days of Fitmas!

1 C&J (135/95) +(165/115) s(115/80)

2 C2B +(Muscle Ups) s(6 Ring Rows)

3 T2B s(6 High Knee Raises)

4 Burpee To Target

5 Push Ups +(HSPU)

6 Russ Twist WB Pass (20/14) s(14/10)

7 WB Shots (same) +(2fer1)

8 Box Jump Overs (24/20) +(30/24)

9 Deadlifts (same)

10 OH Plate Lunges (35/25) +(45/35)

11 Back Squat (same)

12 S2OH (same)

STRENGTH : 24 Reps E30sec

- Tempo Deadlifts ( @ 40% )

[ Class Synchro -5sec Up 5sec Down ]

WOD : 22-17-12-7 For Time!

- 2x Abmat Sit Ups +(T2B)

- Thrusters (75/55) +(95/65)

STRENGTH : 10-MIN EMOM

- 2 Push Press ( @ 75% )

- 2 Push Jerks ( same weight )

WOD : For Time!

- 45 Pull Ups (s: 25 Pull Ups)

Then, 21-15-9 of…

- Power Cleans (135/95) (s: 105/75)

- Calorie Row

Mod Pull Ups for 90 Ring Rows