Monday
A.
Back Squat
5×4
3 second decent

B.
Open 19.1
AMRAP 15
19 Cal Row
19 Wallballs

Tuesday
A.
Squat Clean and Jerk
5×3 Building Heavy

B.
AMRAP 4
8 Burpee Box Jumps
8 Ab-Mat Situps

Rest 1 Minute

AMRAP 3
5 Thrusters (95/65)
5 Bar Facing Burpees

Rest 1 Minute

AMRAP 2
10 Box Jumps
10 Burpees

Wednesday
“12 Days of Christmas”

    For Time, adding one movement per round:
    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 Double-Unders
    11 Burpees
    12 Overhead Walking Lunges (45/25 lb Plate)

Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.

Thursday
Closed

Friday
Closed – Merry Christmas!