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!

PRE: Movement Standards (Day 11)

WOD: “Mirror Mirror on the Wall” For time:

-2000/1700m Row/Ski

-200 DU / 300 Single-unders

-20 Shuttle runs (15m Out/15m Back)

-Rest 4 min, Then: For time: 6 Rounds

-6 BMU / Burpee pull-ups

-3 Deadlifts (315/225)

-6 Strict HSPU / Box HSPU

-3 DB Thrusters (50/35)

-Rest 4 min, Then: For time:

-20 Shuttle runs (15m Out/15m Back)

-200 DU / 300 Single-unders

-2000/1700m Row/Ski

POST: Mobility

PRE: Movement Standards (Day 10)

WOD: "The Hammy" For time:

-1000/850m Row

-7 Squat Clean-and-Jerks (135/95)

-50 Push-Ups

-7 Squat Clean-and-Jerks

-50 Sit-Ups

-7 Squat Clean-and-Jerks

-50 Box Jumps (24/20)

-7 Squat Clean-and-Jerks

-50 Pull-Ups

-7 Squat Clean-and-Jerks

-1000/850m Ski

POST: 3 Sets: 15 GHDSU, 5 Wall Walks, 0:20 RB Hamstring Stretch/side