For time

5 rounds for time:

15 Power Snatches 75/55lbs

30 Sit-Ups

Warmup:

Back Squat
Every 40 seconds for 5 minutes perform:
5 Back Squats- 165 lbs

WOD:
3 Rounds For Time:
• 3 Down and Back Turf Runs (~200m)
• 10 Dumbbell Push Press (#45/25)- 40 lbs
• 15 Ring Rows or Dumbbell Rows (#45/25)- Did ring rows with my feet on a box

4 Rounds of 3 rep max bench press

2 Rounds of Max reps bench press at 75% of max

2 Rounds of Max reps bench press at 50% of max

Skill:
Power Clean
5 x 2

For time:
4 rounds:

4 Power Cleans (70% of max)
8 Pull ups
12 Box Jumps

Skill:
Power Clean
5 x 2

For time:
4 rounds:

4 Power Cleans (70% of max)
8 Pull ups
12 Box Jumps

KB Snatch technique warm up

Dead stop KB Snatch 6x2 (KB starts on floor in between your feet, no hike back, see video)

Oly lift option-Power Snatch

Finisher- 21-15-9
Snatches r/l
Burpees
Weighted sit-ups

Skill: skin the cat/pull-ups/HSPU
5x5
*Perform the exercises strict and focus on perfect form

Wod: 4 minute AMRAP
7 front squats 135/95
5 HSPU (3 wall walks)

Rest 2 minutes

4 minute AMRAP
5 pull-ups
20 double unders ( sub bar jump overs)

Partner up
12-1 Ladder

Wall balls
Pull-ups
Push-ups
Weighted sit-ups
Deadlifts

Cash out with 25 burpee box jumps per person.

Merry Christmas!!!!!

Skill: pistols 5/5,4/4,3/3,2/2,1/1

For reps : 40w/20r x 5 circuit

*Try to maintain same reps/calories/meters each round

Airdyne
Slam ball
Prowler
Heavy swings

Stair stepped for a mile

3 rounds of:

10 burpees
7 push presses
20 sit ups

4 rounds of:

7 burpees
7 hang cleans (working on hook grip)

ran intervals 30w/20 rest on treadmill