2:00 on
30 sec off
Until completion

Accumulate 240/200 cals on the rower
However at the start each intervals you must complete: 
6 burpees over the rower
12 T2B

Happy Holidays - The gym will reopen on Tuesday.

This WOD is performed as the song would go,on the first day of Christmas my CossFit gave to me... (1 snatch, on the second day of Christmas my CrossFit gave to me 2 HSPU and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Burpee Box Jumps Overs, 2 HSPU, 1 snatch..... all the way to 12 Two Arm Devil's Press and back down)

1. Snatches 135/95

2. HSPU

3. Burpee Box Jumps Overs 24/20.

4. Push Jerks 135/95

5. Cleans 135/95

6. KBS 2/1.5

7. Push Ups

8. Jumping Lunges

9. C2Bs

10. Wall Balls

11. Toes To Bar

12. Devil Press 50/35 

In teams of two - both partners working at the same time you must complete the following - 
Row 5/4km - and 
20 rounds of - 
3 RMU, 12 DB snatch 50/35 and 36 DU

Athletes can switch as desired between the row and the work.

Once either the work or the row is done both athletes can complete the remaining work switching as needed.  

Part A:

Test your Clean
On the 90 sec at increasing loads
Rounds 1-4 hit 2 power cleans (50%-70% loading)
Rounds 5-7 1 power and 1 full (72.5%-82.5%)
Rounds 8 - 12 1 full clean (85%-100+% loading)


Part B:

Test your Bench
Start with sets of 5 and drop to sets of 3 and finish with singles as you hit a new heavy 1 RM.

5 mins on 3 mins off x 4

AMRAP in those 5 mins

6 power snatch 115/85
6 bar hop burpees
1 legless rope climb

9 S2O 115/85
9 bar hop burpees
1 legless rope climb

12 Deadlifts 115/85
12 bar hop burpees
1 legeless rope climb

*On each AMRAP you must start back at the top with 6 power snatch regardless of where you finished on the previous round. 

Score is total reps

1:15 min on 1:15 Off X 12
Rounds 1-6
16/12 Cal Row
12 DB thrusters 50#/35#
AMRAP lunges

Rounds 7-12
6 Devil's Press 50#/35#
12 C2Bs
AMRAP Lunges

Score is total lunges

Part A: 

Plank hold 1 min L- sit hold 30 sec 30 GHD back ext or back ext

For time -
50-40-30-20-10 of
Row for cal and GHD sit-ups/sit-ups

In teams of two switching as needed:
2 RFT of 
55 Deads at 225/155
55 WB
55 Cal row
55 HSPU

Immediately into
21-18-15-12-9-6-3 of
Thrusters 95/65 and Burpees

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

50/35-lb. dumbbells

On the 10 minutes x 3
Round 1
20 HSPU strict
1000/800m row
20 HSPU strict
100 DU
20 HSPU strict

Round 2
15 HSPU strict
750/600m row
15 HSPU strict
75 DU
15 HSPU strict

Round 3
10 HSPU strict
500m row
10 HSPU strict
50 DU
10 HSPU strict

A1: 2 Powers clean at 70%
EMOM x 4

A2: 1 Powers clean + 1 full clean at 75%
EMOM x 4


A3: 2 Full clean at 80%
EMOM x 4

A4: 1 Full clean at 85%
EMOM x 4

Part B:Bench Press -
Work up to 90% of your 3 Rep max for an
AMRAP 

4 mins to AMRAP followed by 4 mins of rest

Each 4 min piece starts with rowing for calories, followed by T2Bs, and burpees.
The rep count decreases in each 4 Min AMRAP.

Round 1 21,21,21
Round 2, 18,18,18
Round 3 15,15,15
Round 4 12,12,12

Part A: 
1 min on 1:15 Off X 12

Rounds 1-6
5 Devil's Press with 50#/35#
9 C2Bs
AMRAP Lunges

Rounds 7-12
9 Thrusters 50#/35#
5 RMU
AMRAP Lunges

Score is total lunges

A: Weighted dips 3 x 9 as heavy as you can go + 1 AMRAP strict at BW

B: At a 3" deficit 4x8 strict HSPU

C:Every 3 minutes for 5 rounds complete:

20 walking lunges
20 burpee box jumps

35-lb DBs, 20-in box
50-lb DBs, 24-in box

With a partner
3 rounds for time
switching as needed

15 front squats 95/65
30 toes-to-bars
15 thrusters

15 front squats
30 chest-to-bar pull-ups
15 thrusters

15 front squats
30 bar muscle-ups
15 thrusters

17 min cap

40 Burpees
75/55 pound Snatch, 30 reps
30 Burpees
135/85 pound Snatch, 30 reps
20 Burpees
165/105 pound Snatch, 30 reps
10 burpees
195/125 pound Snatch, as many reps as possible

EMOM for as long as you can

Minute one 10 cal row
Minute two 10 empty bar thrusters
Minute three 10 burpees
Minute 4 rest

Add one cal and burpee to minute on round 2, and so on and so forth.

Ultimate goal is to finish the round of 20, and live to celebrate:)

A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2

B: 1 power clean + 1 Full clean
EMOM x 12
1 rep at 77.5%

Bench Press - using your latest 3 RM -
1x8 at 65%,
2x6 at 70%,
2x5 at 75%
3x4 at 80%
1 AMRAP at 85%"

On the 10 minutes x 3
RD 1
125 DU
75 WB
50 T2Bs

RD 2
100 DU
50 WB
25 T2Bs

RD 3
RD 1
60 DU
30 WB
15 T2Bs

Score is total rest