21-15-9
Thrusters #155
Weighted Pullups #20

20 Minute AMRAP

5 Pullups
10 Pushups
15 Air Squats

5 Pullups
10 Pushups
15 Air Squats
20 Leg Levers

Five rounds
12 155# deadlift
9 155# hang cleans
6 155# push jerk

Scaled from 70 to 60kg

WOD

as many double unders as possible in 7 minutes

• 221 Double Unders

21-15-9
HSPU( two Abmats)
Ring dips
Pushups

12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (20 lbs to 10' target)
- 90 Double Unders
-30 Muscle ups

With the dogs

7 Rounds for time - 185
4 burpee to Deadlift
3 burpee to Power Clean
2 Burpee to Squat Clean
1 Burpee to Squat Clean and Jerk

Rx was (135/95) I went 185

after did Pyramid Deadlifts. Ended at 400lbs

Then 100 Double unders

12 Days of christmas
The workout will be performed round by round. First do one rep of the first movement, then do one round of first movement + two reps of second movement. Then do one of first, two of second, three of third etc...
1 Muscle up (bar or rings)
2 Strict HSPU
3 Deadlifts 100/65
4 Front squats 70/55
5 Clusters 60/40
6 Pistols
7 Burpee box jumps
8 Squat cleans 60/40
9 Cal row
10 Squat snatch 50/35
11 Cal bike
12 Stoh 50/35