18-15-12-9-6-3 reps for time of:
Thrusters
Bar hop burpees
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

5 rounds of : 60 seconds on 60 seconds off -

12 DB thrusters 50/35 12 DB front rack lunges

AMRAP Burpees

Rest 3 minutes

Then

5 rounds of 60 seconds on 60 seconds off -

6 BM 12 WBs AMRAP Burpees

A: Grip Work
0:45 sec per side Hex DB hold
Wrist Ext 20 per side light weight

B: Full clean and jerk 
on the 90 sec x 8
all at 70%
2 full clean + 1 squat + 1 jerk

C:Deadlifts
1x10 at 50%
1x8 at 55%
1x6 at 60%
1x5 at 65%
3x4 at 70%

4 mins on
4 mins off 
x 4
AMRAP
7 S2O 155/105, 
9 deadlifts 155/105, 
11 Burpee box jumps overs 24/20
13 T2Bs

Start each 4 min piece back at the start

See you on Tuesday!

Countdown from 22... by 2

22-19-17-15...1 of
WBs
DB snatch 70/50lbs
BJs 24"/20"

Switching as needed

30-20-10 of
Thrusters at 95/65
and 5-4-3 rope climbs

Rest 2 mins

10-20-30 of
OH Lunges 95/65 and
Ring Dips

Rest 2 mins

30-20-10 of
Front squats and HSPU

7 rounds of
7 DBs Thrusters
49 DU

rest 3 minutes

7 rounds of 
7 C2BS
7 Burpee BJO at 24"/20"

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