12 Days of Christmas! 1 Muscle Up 2 Squat Snatch 135/95 (155/105) 3 Clusters 4 Front Squats 5 Power Cleans 6 STOH 7 Pull Ups 8 BFB 9 T2B 10 Wallball 11 HSPU 1200m of running or rowing -Use one weight-Order goes like the song; 1, 21, 321, 4321, 54321, etc etcRead More

5 mins planks EMOM 10 15 Box Jumps 24/20 EMOM 10 7 OHS 75/45ME DU EMOM 10 12/9 Cal RowRead More

5 mins planks Work up to: 2×2 Back Squat @ 80% AMRAP 7 5 Pull Ups 7 Burpees EMOM 10 1 bear Complex Start @ 40% Max Jerk and increase weight each round to to finish around 75% Max JerkRead More

5 mins planks AMRAP 30 (at 70% effort) 1 Power Clean @ 75% (based on max PC) 3 Handstand Push Ups 5 Hand Release Push UpsRead More

5 mins all side planks Every 2 mins for 5 rounds: 1 rounds of: 12 deadlift 115/75 9 Hang Clean 6 STOH ME Box Jumps 20/24 AMRAP 5 30 Unbroken DU Must be unbroken to count, rope must stop between sets EMOM 10 10 T2B ME OHS 75/45Read More

5 mins planks EMOM 10 Burpees! Magic# +3 EMOM 10 Wallball Same number as burpees Every :30 for 10 mins 2 Touch N’ Go snatch @ 55% Every :30 for 10 mins 3 Touch N’ Go Clean and Jerk (same weight) NO REST BETWEEN ROUNDS!!!Read More

5 mins planks Every :90 For 10 Rounds 1 Clean and Jerk @75% For each round decrease weight add 1 rep so that the last round is 10 reps @45% AMRAP 10 5 Wallball 10 KBS 55/35Read More

5 mins planks Every :30 for 8 mins 3 Touch and go snatch @50% Rest 2 EMOM 8 15 Box JUMPS 20/24 Rest 2 EMOM 8 7 Hang Cleans @ Snatch Weight Rest 2 EMOM 8 30 Lateral Bar Hops 7 HSPURead More

5 mins planks EMOM 10 Magic Number +2 EMOM 20 10 Deadlift on ODD 115/75 10 Back squat on EvenRead More

5 mins planks EMOM 10 30 Double Unders ME Pull Ups Rest 5 EMOM 10 7 Power Cleans 95/65 ME STOH Rest 5 AMRAP 10 Hang KB Snatch 55/35Read More