Run 800m for Time
"12 Days of Xmas": For Time: 1 Manmaker (30/20), 2 Burpees, 3 DB Step Ups (HC), 4 Box Dips, 5 DB Lunges (HC), 6 Medball Cleans (20/14), 7 Box Jumps (24/18), 8 HR Push Ups, 9 Knee to Elbow Mountain Climbers (HC), 10 Double DB SDHP, 11 Wall Balls, 12 Alternating DB Snatches (HC)
Row 2k for Time
Supabata 12: Deadlift, Power Clean, Squat Clean, Lateral Jumps
For Time: "Annie" 50-40-30-20-10 Double Unders (3:1 Singles), Sit Ups
Tabata 4: Wall Sits, Hollow Body Hold
KB Clean/Squat/Sots Press R, Clean/Squat/Sots Press L, Heavy Swing :45 on :15 off x3
Benchmark #12 For Time: 10 Hang Power Cleans (115/75), 20 OTB Burpees (2 feet jump), 30 Shoulder to OH, 40 Pull Ups, 50 Lunges (EC, knee to floor)
Ski 1000m/Plank Hold, 40 Ball Slams (20/10), 25 Box Jumps (24/18), Ski 750/Plank Hold, 30 Ball Slams, 20 Box Jumps, Ski 500/Plank Hold, 20 Ball Slams, 15 Box Jumps, Ski 250/Plank Hold, 10 Ball Slams, 10 Box Jumps
Row 2k for Time
5x8 DB Thrusters, 5x8 Ring Dips
For Time: Run 400m, 4 Rounds, 5 Curtis P's (115/75), 10 T2B, Run 400m
Skill of Choice
EMOM 10: 1 Power Snatch, 1 Hang Power Snatch, 2 OHS (115/75), Rest 5 Minutes, then:
Every :90 for 12 Minutes: 5 HSPUs, 1 Rope Climb, DUs for Reps
5x2 TGUs
5x8 Good Mornings, 5x5 (each side) DB Step Ups and Press, 10 Manmakers
For Time: 4 Rounds, 21 Calorie Row, 15 Pull Ups, 9 Burpee Box Jump Overs (18/12)
EMOM 5: 3 Wall Walks with 3 Second Hold at the Top
Swing/Clean/Snatch R, Swing/Clean/Snatch L, 5 Double Row/1 Burpee:45-:45-:45/:15 x3
AMRAP 10: Ski 100m, 200m, 300m, 400m... 10, 20, 30, 40 Sit Ups
Benchmark #11 "Karen" For Time: 150 Wallballs (20/14)
EMOM 6: 20 Second L Sit Hold, 6 Hold Body Rocks
6 Rope Climbs
In Teams of 3, AMRAP 24: Run 200m, 8 Box Jump/Double KB Front Rack Hold