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

25 Push Press (135/75)
50 Chest 2 Bar Pull Up
50 Hand Release Push Up
50 Sit Up
50 Air Squat
25 Push Press

Record time.

4x3 Fatbar Deadlift
315,325,335,355

4x3 Zercher Squat
185,205,225,225

4x3 Press
115,135,145,150

5x5 Weighted Pull Ups
20# Vest

A few chin ups for good measure.

5 Deadlifts (75lbs/45lbs)
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Overhead Squats
As many rounds as possible in 20 minutes.

WOD:

Three rounds, each individually timed of: "Baseline"

Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups

Rest 5 minutes between sets. Post all three times to comments.

4:03/4:23/4:36

WOD:

175m Walking Lunge
25 Ring Pushups

Three rounds for time. Post time to comments.

WOD: Complete as many rounds as possible in 20 minutes of:

5 Handstand Pushups
10 Ring Rows
15 Good Mornings (75/45)

Then....run 1 mile

NXGEN track WOD
400M-800M-1600M-800M-400M
200M recovery walk between runs

1:14 - 3:04 - 7:38 - 3:31 - 1:21

Legs were shot from the week.

3 Strict HSPU on the min for 9 min

Followed by:

5 Rounds
75 Double Unders
21 KBS 2 pood
12 CtB

12 min Amrap