4 Rounds of:
6 DB Split Squats each
8 1-Arm DB Rows each
10 Rolling DB Tricep Extensions
*Rest 30s between movements and 60s after a full round is completed.

5 Rounds, Not for Time:
15 GHD Sit-Ups
50' Handstand Walk

Front squat 1 RM, then max reps @ 75%

12 days of christmas

• 12 Min EMOM of:
BB Deadlifts 2 reps
75-80% of last week 8 @ 8 RPE

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Handstand drills

Gymnastic metcon:

In teams of 2
4rds (2 & 2) For time
5m HS walk/3 wall climbs/ 5 legs at box hs walk
15 T2B
5m HS walk/3 wall climbs/ 5 legs at box hs walk
15 push ups

Lepoja

Metcon (time)

50-40-30-20-10 reps for time of:

Medball cleans 20/14
Double unders
Sit-ups

Timecap: 25 minutes

Accessory:

4 Rounds for quality:
10 Weighted lunges with KB. (5/5)
10 Front squats w/ KB
5 Seated box jumps.

Extra:
Spend 10-20 min stretching/rolling!

Chipper FT with partner

60 KB Thruster 2 x 24/16 kg // wall sit
30 Shoot through + dip/push up // tuck hold
60 Shoulder taps // HS hold wall facing
60 Pull-ups 1-1-1-1... // Pu top hold

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One does, while the other does hold position