WOD: 25 minute amrap  20 double unders 15/12 calorie assault bike 10 OHS (42.5/30kg) 5 Bar facing burpee

WOD: 12 Days of Christmas for time. 1 SDHP 50/35kg 2 Wall climbs 3 Front squats 4 Pwr cleans 5 Pull ups 6 Pwr Snatches 7 T2B 8 Deadlifts 9 Burpees 10 S2OH 11 Press ups 12 1 block run   Sequence: 1 sdhp, 2 wall climbs, 1 sdhp 3 front squats, wall climbs, 1 […]

Gymnastics: C2B/Pull ups 20min skill work   WOD: 15 min AMRAP 1/2/3/4/5/6/7 etc… Clusters (50/30kg) Pull ups

Cardio: 3x 1km run 3 min rest inbetween each run   WOD: 7min AMRAP 14 alt DB snatch 22.5/15kg, 30 double unders

Gymnastics: Ring/bar MU 20 mins skill work   WOD: For time 9/7/5/3/1 bar MU 10/20/30/40/50 cal Row/bike/ski

Strength: Deadlift 15 min build to a heavy 5   WOD: For time 25 BF burpees, -then 5 rounds- 5 deadlifts (120/85kg) 10 Strict HSPU 25 BF burpees

Hero: “Bull” 2 rounds for time.   200 double unders 50 OH squats 60/40kg 50 pull ups 1.6km run

Strength: 15min Cluster build to a heavy 2 WOD: For time, 3*6*9*12*15*18*21 Cluster 50/35kg, 3 Ring MU or 5 bar MU or 7 c2b or 9 pull up or 11 RIng rows

Interval day: in pairs alternating 1.30min on/1.30min off for 12 rounds. 1) 6 rounds: 15/11 cal row + max pwr clean (50/30) 2) 6 rounds: 15/11cal bike + max pwr snatch (50/30) score is pairs total per reps (hit cals hard)

Cardio: run 400m, 200m, 400m, 200m, 400m rest = run time 1:1 work:rest   EMOM x18min 1) Deadball 3x OS + 5 deadball squats @heavy 2) 30 double unders + 5 burpees 3) 10KB swings + 10 KB snatches UB (28/20) 6 rounds at each station.