FRIDAY Warm-up Metcon (AMRAP – Rounds and Reps) PICK ONE 20 MIN AMRAP NATE 2 MU 4 HSPU 8KB SWINGS 55/70 OR 20 MIN AMRAP 12 HAND RELEASE PUSH UPS 200 MT RUN 12 KB SWINGS 35/55

THURSDAY Metcon (Time) 5 RDS OF DT 12 D/L 105/155 9 HANG POWER CLEANS 6 PUSH JERKS SIT UPS 50-40-30-20-10 AIR SQUATS 10-20-30-40-50 1 ROPE CLIMB AFTER EACH RD Warm-up

WED Warm-up Metcon (AMRAP – Reps) 5 MIN CAP 800 MT RUN AS MANY DUBS AS POSSIBLE WITH TIME REMAINING REST 1 MIN 5MIN CAP 400 MT RUN AS MANY CAL ON THE ROWER AS POSSIBLE WITH TIME REMAINING REST 1

12 DAYS OF CHRISTMAS Warm-up Metcon (Time) MERRY CHRISTMAS SANDBOX 1- POWER SNATCH 2-200 MT RUN 3-THRUSTERS 4-PULL UPS 5-BOX JUMPS 6-WALL BALLS 7-POWER CLEANS 8-KB SWINGS 9-TOES TO BAR 10-BACK SQUATS 11-D/L

SATURDAY Warm-up Metcon (Time) 7 RDS 7 THRUSTERS 85/115 7 PULL UPS 7 BURPEE BOX JUMP OVERS 200 MT RUN

FRIDAY Warm-up Metcon Metcon (Time) 3 RDS 800 MT RUN 14 HANG POWER SNATCHES 65/95 14 HAND RELEASE PUSH UPS