WOD

Work A1) Single Leg Deadlift 5×8/side increasing A2) Sled Push 5x50ft increasing WOD “Cindy” AMRAP 20 mins 5 Pull-ups 10 Push-ups 15 Air-Squats

WOD EMOM 45 mins – Assault Bike 12/9 cal – T2B 1×2 – Wallballs 20/14# x15 – Burpees x12 – KB OH hold 30sec 24/16kg – Box Jumps 24”/20” x15 – Row 15/12 Cal – DU x30 – DB Thrusters 45/30# x10

Work 5 Sets A1) 4 Man Makers A2) 10 GHD Sit-ups WOD “Amanda” 9-7-5 MU Squats Snatch 135/95# Finisher 50 Banded KBS not for time, choose weight

Work 5 Sets A1) Single Arm Strict DB Shoulder press x6/side increasing A2) Bulgarian Split Squat x6/side increasing WOD AMRAP 15 mins 5 Hang Squat cleans 135/95# 7 C2B 9 Box Jumps 24”/20

Work EMOM 12 mins Even: 15/12 Cal Row Odd: 10 Wallballs 20/14# WOD (Running clock) 3 Rounds 12 T2B 24 Air-Squats *Rest 3 mins* 3 Rounds 8 Thrusters 95/65# 10 Burpees over the bar Cap: 20 mins

WOD 12 Days of Christmas 1 Power Clean 225/155# 2 MU 3 HSPU 4 Ring Dips 5 Deadlifts 225/155# 6 T2B 7 Burpees over the bar 8 Box Jumps 24”/20” 9 KBS 32/24kg 10 Alt DB Snatch 50/35# 11 Cal Row 12 Wallballs 20/14# *from 1-12 and 12-1

Work 5 Sets A1) Sled Push 50ft increasing A2) BB Bent over Row x6 Increasing WOD AMRAP 7 mins 6 Hang Power Cleans 135/95# 9 Burpees over the bar 6 HSPU Rest 3 mins AMRAP 7 mins 12 Deadlifts 135/95# 10 Pull-ups

Work 5 Sets A1) Strict Ring Dips x5 A2) Bulgarian Split Squat Jumps x8/side (no weight, work on explosion) WOD Buy in 500m Row 4 Rounds 21 KBS 24/16kg 15 Box Jumps 24/20” 9 T2B

Work Assault Bike sprints 6x25sec rest 1:30 WOD 5 Rounds 20 Alternating OH lunges 45/25# (plate) 10 Alternating DB Snatches 50/35# 20 Alternating Pistols Cap 25 mins

Work Snatch 5×2 Increasing WOD AMRAP 20 mins 5 OHS 115/80# 10 Burpees over the bar 15 Sit-ups