For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (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)
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; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

30rds
5 WB
3 HSPU
1 Power Clean 100/70kg

10 rounds
3 Snatch 61/43kg
3 Bar Facing Burpee

BENCHMARK
20 min amrap
5 pull-ups
10 push-ups
15 air squats

Scaled WOD
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

3rds
1min Thrusters
1min Power Clean
1min Box Jump Over
1min Pull Ups
1min Assault Bike cal

*1min Rest

Barbell 42.5/30kg*

3000m Row
300 DU
3 mile Run

BENCHMARK
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

Scaled WOD
5 rounds for time:
300-m run/400m row
10 overhead squats

BENCHMARK
For time:
9-7-5:
Muscle-ups
Squat snatches (42,5/60 kg)

Scaled WOD
For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches 

BENCHMARK
5 rounds for time: 
400-m run
30 box jumps
30 wall-ball shots
– Step down from the box
– juoksu ulkona

Scaled WOD
5 rounds for time: 
150-300m run/ 25cal ergo
20 box step up
20 wall-ball shots
– Step down from the box
– juoksu ulkona

BENCHMARK
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
– Rest 3:00 between rounds.

Scaled WOD
5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.