WOD

A) Coaches Choice Warm-Up

B) 4 Rounds for time of:
150 ft Bear Crawl
25 Squats
20 Kettlebell Swings (55/35)

A) Coaches Choice Warm-Up

B) For Time:
21-15-9 reps of:
Hang Power Snatch (95/65)
Overhead Squat
Push-up
Pull-up

A) Coaches Choice Warm-UP

B) “12 Days of Christmas”
1 Squat Clean (185/125)
2 Deadlifts (185/125)
3 Handstand Push-ups
4 Games Standard Box Jumps (24″/20″)
5 Pull-ups
6 Toes To Bar
7 Burpees
8 Kettlebell Swings (55/35)
9 Wall Balls (20/15)
10 Ring Dips
11 Pistols
12 Push Jerk (185/125)

A) 2 Sets
Samson Stretch Lunge x50ft
Broad Jump x50ft
WheelBarrow Walk w/Partner x100ft ea.

B) 3 Sets of:
AMRAP in 3 min of:
5 Hang Power Snatch (95/65)
10 Kettlebell Swings (55/35)

Rest 3 min

AMRAP in 3 min of:
10 Thrusters (95/65)
10 Cal Row

Rest 3 min

AMRAP in 3 min of:
Burpee Box Jump Over (24″/20″)

Rest 3 min

A) Coaches Choice Warm Up

B) 3 Sets of:
Ring Support Hold x20-30 seconds
rest 1 minute
Nose to Wall Hold x30-45 seconds
rest 1 minute
Push Up x10 @32×1
rest 1 minute

C) 3 Sets of:
Max Cal Row x1 minute
rest 1 minute
Max Kettlebell Push Press x1 min (35/25)
rest 1 minute
Max Sumo Deadlift High Pull x1 min (95/65)
rest 1 minute

A) 2 Sets
Power Clean x4
Push Jerk x4
Hang Squat Clean x4
Tall Jerk x4

B) In 15-20 Minutes Establish A 1RM Clean & Jerk

C) 3 Rounds for time of:
10 Front Squats (185/125)
10 Burpee Over Bar
10 Toes To Bar

A) Coaches Choice Warm-up

B) In Teams of 4 Perform
2000 m Row (250 ft increments)
Sled Push x400ft (50ft increments)
200 Kettlebell Swings (25 rep increments)
100 Ring Dip (5 rep increments)

A) Coaches Choice Warm-up

B) In teams of 2 complete:
8 Rounds For Time of:
20 Push-ups
15 Toes To Bar
10 Front Squat (155/105)

*Only 1 athlete may work at a time, Each athlete must complete a full round before the other athlete can start. Each athlete will complete 4 rounds each.