Warmup:
60m sled push 2x45lb plates
2 rds
10 pushups
10 situps
10 squats

Strength:
OHS
3-3-3-2-2-1-1
45, 45, 45, 65, 80, 90, 95, 100
New PR

WOD:
3 rds
50 DU (did 150 SU)
50 pullups (some kipping, then to bands)
50 squats
25:40

Full vest.

Metcon:

12 days of Xmas - 12 Days of Xmas - 1 C2B/Ring Dip, 2 PC (175), 3 BJ (30"), 4 WB (20), 5 Push Pr (135), 6 Burp, 7 T2B, 8 KBs (70), 9 Games PU, 10 DUs, 11 GHDs, 12 Fr Sq (175)

Time - 39:40

Warm Up
3 Rounds NOT for Time
5 Deadlifts 135
10 Burpees

BENCH
Bench: 7x5
65,75,80,85,85,85,80%

BOX SQUAT
5 x 10 (Full Vest @ 20')

AMRAP 15 (11.2)
9 Deadlifts (155#)
12 Pushups
15 Box Jumps (20)

a) pre-WOD: 500m row, 10 strict pull ups, RDs, push ups
b) BS wk 3: 4x227#
c) 3RFT: 12 thrusters + 12 CTB pull ups
= 5:38
d) 8 min AMRAP: 6 DLx185# + 8 BJs
= 7 rd + 6 BJs

Warm Up
3 Rounds NOT for time
10 Hang snatches 65
50 skips

OTM 14
5 C2B Pullups
2 Snatch @ 100

BOX SQUATS
4x10 Full Vest (20')

Open 11.1
AMRAP 10
30 Double Unders
15 Snatches (75#)

Rounds: 3+30 (165)

Mobility Lower
Thoracic - 2
Pigeon - 4 per side
IT Band - 2 min per side
Band Out - 3 mins

AMRAP 7
Burpees

OTM 20
3 Ring Dips

AMRAP in 10 minutes:
7 Thrusters (115/75) <--> 95/75/75
12 Kettlebell Swings 53/35 <--> 40 lbs.
7 Chest-to-Bar Pull-ups

Back Squat 5-5-5-5-5 (135/185/185/185/185/185)

21-15-9
Overhead Squat (115/75)
Ring Dips