CONDITIONING 3 Rounds for Time w/partner 30 S2O (135/95) 30 C2B Pullups 30 Bar Facing Burpees split reps equally CASH OUT 3 Rounds NOT for Time Max Rep T2B 20 Sit Ups

BACK SQUAT 1 Tempo Back Squat + 2 Back Squats 3WU to 60% then 5 sets of 1+2 @ 60-65-70-70-70% of 1RM Back Squat Tempo = 3sec down + 2sec bottom + stand normal. CONDITIONING AMRAP 20 20/15 calorie row 20 Wallballs (20/14) 20 Hang Power Snatch (95/65) 20 Box Jumps

CONDITIONING 3 Rounds for Time 25 OHS (75/55) or F. Squat (95/65) 15 C2B Pull ups 25/18 Calorie Row 15 Burpee Box Jumps

AMRAP 15 TEAMS of 2 or 3 6 T2B 12 KBS (AHAP) 6 Box Jumps (24/20) alternating rounds with teammates

BACK SQUAT 5-5-3-3-3-1-1-1 60-65-70-75-80-85-90-95% of 5RM HOLIDAY WOD 12-23-20-19 Hang Power Clean (115/85) Wallballs (20/14)

DEADLIFT 15min to a 3RM for the day CONDITIONING 5 Rounds NOT for Time: 15/10 Calorie Bike 5 Devils Press (50/35) 10 Wallballs 15 Sit Ups

BODY ARMOR + CLEAN COMPLEX 4-5 Rounds: 10 Inverted BB Row 10 Alternating DB Hammer Curl (each arm) 5 Deadlift + 3 Hang P. Clean + 1 P. Clean Build to Heavy Clean Complex CONDITIONING 3 RFT 12 Power Cleans (135/95) 12 C2B Pull-ups 12 Deadlifts (135/95) 12 T2B

STRICT GYMNASTICS AMRAP 12 2-4-6-8… Strict HSPU 2-4-6-8… Ring Dips 10 HRPU 10 Hip Ups HANG POWER SNATCH 12min to 3RM for the day FOR TIME: 50/35 Calorie Row 100 Air Squats 25 Hang Power Snatch (115/85)

BACK SQUAT 6 @ 74% of 5RM 4 @ 80% 2 @ 86% 6 @ 80% 4 @ 86% 2 @ 92% 6 @ 86% 4 @ 92% 2 @ 98% FOR TIME (w/partner) 100 Double Unders + 60 Burpees 100 Double Unders + 60 Wallballs 100 Double Unders + 60 Deadlifts (225/155) 100 Double Read more about Monday 12.16.19[…]