Thursday 12-27

Mobility: Hips/Lats

A: 3 Rounds

10 Cat/Cow

10 Bird Dog

10 sec Hollow Hold

10 Tuck Crunch

10 V Up

10 Jack Knife

10 sec Hollow Hold

3 Wall Walk

10 Air Squat

10 Strict Pull Up

B: 6 min EMOM

1 Power Clean + 1 Hang Power + 2 Front Squat + 1 Hang Squat Clean

C: 1-1-1-1-1

Hang Squat Clean

D: For Time

64 Pull Up

32 Hang Power Clean 155/105

Standard

Wednesday 12-26

“Wear Pink”

Mobility: Hips/L and T Spine

A: 5-4-3-2-1-1

Back Squat

B: 9 min EMOM

1) 18/15 Cal Row

2) 25 Wall Ball 20/14

3) 10 Deadlift 275/185

C: 9 min EMOM

1) 18/15 Cal Air Bike

2) 25 KBDLHP 70/53

3) 10 Burpee Box Jump Over 24/20

Standard

Monday 12-24

“Merry Christmas Eve”

“12 Days of Christmas”

1 Bar MU or Burpee Pull Up

2 G2OH 135/95

3 Box Jump 30/24

4 Front Squat 135/95

5 C2B

6 Power Clean 135/95

7 KBS 70/53

8 Pull Up

9 Burpee

10 Cal Air Bike

11 Cal Row

12 S2OH 135/95

*Complete 1 Bar MU… Then 2 G2OH and 1 Bar MU, then 3 Box Jump, 2 G2OH and 1 Bar MU. And so on…

Standard