Tuesday 12/8

A.
Take 20 minutes to build to a new 1-RM Front Squat

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell

Monday 12/7

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes

Build to today’s heavy 2 or 3-RM.

B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups

Friday 12/4

In teams of two, complete:
100 Pull-Ups
200 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
200 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
200 Meter Farmer’s Carry

Partition the reps however you would like.

Thursday 12/3

“12 Days of Thankfulness”
1 Muscle-Up
2 Deadlifts (275/205 lbs)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Burpees with DBs/KBs (55/35 lb DBs)

Perform as if singing the 12 Days of Christmas (a permutation).