Friday 12/23

A.
10 mins to find MAX weighted pull-up

B.
“12 Days of Christmas”
1- Clean & Jerk (225/150#)
2- Muscle Ups
3- Box Jumps (30/24)
4- Hang Squat Snatch (115/75#)
5- Bar Facing Burpees
6- Push Press (115/75#)
7- Pistols (Alternating)
8- Toe to Bar
9- Wall Ball (20/14#)
10- C2B Pullups
11- HSPU
12- Front Squats (225/150#)

round 1 C&J
round 2 ñ 2 MU, 1 C&J
round 3 ñ 3 Box Jump, 2 MU, 1 C&JÖ etcÖ

**Scale weight appropriately

Thursday 12/22

A.
3 Rds
10 Deadlifts (70%)
40m Heavy sled push

B.
Death by E3MOM
Run 400m
8 Power Cleans (115/85)
8 Bar over Burpees

*If you complete the work in under 3 minutes, Repeat. If you cannot complete the work in under 3 minutes, you are done.

Masters
A.
Same

B.
Death by E3MOM
Run 200m
10 Power Cleans (95/65)
10 Bar over Burpees

*If you complete the work in under 3 minutes, Repeat. If you cannot complete the work in under 3 minutes, you are done.