121922-122322

Mon (Dec 19th)

Hang Power Clean Every 90sec x7 3 Hang Power Clean Start at 65-70% and build

Just A Dream (Time) For Time: 21 Pull Up 15 Bar Facing Burpee 9 Clean & Jerk 135/95 21 Pull Up 15 Bar Facing Burpee 9 Power Snatch Fitness: 21 KB Bent Over Row 15 Burpee Over KB 18 KB Swing Rx+: Chest to Bar Pull Up 185/125# Cap = 12 Minutes

Tues (Dec 20th)

Tinsel (No Measure) 12min EMOM - 8-12 Pull Ups, Chest to Bar, or 4-6 Muscle Ups - 30sec Max Flutter Kicks - Rest

*Take this 12min to focus on your gymnastics whether that is cleaning up the movement or trying something you don't normally try

Tacky Ornaments (No Measure) 14min AMRAP 100ft Single Arm Farmers Carry :30sec L-Sit 14 DB Snatches 50/35

20 AbMat Sit-Up

Rx+

70/50

Wed (Dec 21st)

The Grinch (Time)

For Time w/ Partner 60 Wall Balls

60/50 Cal Bike

120 Double Unders

-Rest 1:00-

50 Slam Balls

50 Cal Row

100 Double Unders

-Rest 1:00-

40 Single Arm Devils Press 50/35

40 Cal Ski

80 Double Unders

Thurs (Dec 22nd)

Row Row Rudolph

4 Rounds For Time 500/400m Row 14 Burpee Box Jump 24/20 18 T2B 1 Rope Climb 22min Cap Fitness: Hanging Knee Raises 2 Rope Pulls

Fri (Dec 23rd)

Back Squat 4x6 Set 1: 60% Set 2: 65% Set 3: 75% Set 4: 80% Small Lump of Coal (AMRAP - Rounds and Reps) 7min AMRAP 80 Double Under 12 Plate Deficit Push Up