PRE: Bike/Row/Ski: Minute 1: 4/3 calories Minute 2: Burn 7/5 calories. Minute 3: Burn 10/7 calories. Minute 4: Burn 13/9 calories. Minute 5: Burn 16/11 calories.*Lightly Bike/Row/Ski for the remaining time in minute. Continue sequence until failure.

WOD: AMRAP 15: -15 MB Squat Cleans (20/14) -15 HRPU -60 DU (x2 Singles)

POST: 2 Rounds: 25 GHD Hip Ext, 15 DB Hammer Curl and Press

PRE: Bench Press 3-5-2-5-1-5 *Build every set to a heavy set of 5

WOD: For Total Reps: Ten 1-minute rounds of:

-60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

-3 Deadlifts

-Max Cal Bike

*Rest 2 minutes between rounds.

POST: 5x4 Strict Ring Pull-ups

PRE: Movement Standards (Day 12)

WOD: "12 Days of Christmas" For Time:

-1 Sumo Deadlift High-Pull (75/55 lb)

-2 Thrusters (75/55 lb)

-3 Push Presses (75/55 lb)

-4 Power Cleans (75/55 lb)

-5 Power Snatches (75/55 lb)

-6 Kettlebell Swings (53/35 lb)

-7 Pull-Ups

-8 Knees-to-Elbows

-9 Box Jumps (24/20 in)

-10 Air Squats

-11 Burpees

-12 Overhead Walking Lunges (45/25 lb Plate)

POST: Merry Christmas!