PRE: 10 Back Squats (205/135), 3 Wall Walks, 8 Back Squats, 3 Wall Walks, 6 Back Squats, 3 Wall Walks, 4 Back Squats, 3 Wall Walks, 2 Back Squats, 3 Wall Walks

WOD: 4 Rounds: AMRAP 4 with :90 rest between rounds:

-3 Hang Cleans (135/95)

-6 S2O

-9 Lateral Burpee Bar Overs

-12 TTR

POST: 3 Sets: 12 Hamstring Curls, 24 Back Extensions

PRE: Push Press 5-5-5-5-3-1 *Build to a heavy single

WOD: For Time:

-30 Power Snatches (75/55)

-1000/850m Row/Ski

-60 Front Squats

-1000/850m Row/Ski

-30 Power Snatches

POST: 75 Banded Pull Aparts, 60 Oblique Crunches/side

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 (45/25lb Plate)

POST: Merry Christmas!