"12 steps of Christmas"

1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Push-up
8 Pistol squat
9 Box jump 60/50
10 Kb Swing 32/24
11 Sit-ups
12 Burpees

Squat Snatch
2-2-2-2
65--105-115--125(FAIL)-115

Snatch Pulls
1-1-1-1-1
115-135-165-165

5 Minute Unbroken Cindy
5 Pull-ups
10 Push-ups
15 Squats
4 rounds

Volleyball

Front Squat -3 PR 160
Ring Dip - 5
5 rounds

Pushups - 30
V-Ups - 30
Slamball - 30
Gate Sprint
3 rounds

SLDL 5x8@AHAFA

5-6 x 3

⬆️⬆️⬆️⬆️⬆️

30min Conditioning
- Monostructural work for 30min in Zone 2

For time:

10 Snatch 40/25kg
50 Double Unders
8 Snatch 52,5/37,5kg
50 Double Unders
6 Snatch 65/45kg
50 Double Unders
4 Snatch 70/50kg
50 Double Unders
2 Snatch 80/60kg

For time

• ¾-mile run (1,200 meters)

• 16 rounds for time of

  • 8 toes-to-bars
  • 8 burpee box jump-overs

• 47 goblet squats

  • ♀20-inch box and a 53-lb kettlebell
  • ♂24-inch box and a 70-lb kettlebell

• ¾-mile run to commemorate the three out of four SEALs killed on the ground

• 16 rounds to commemorate the 16 service members killed during the rescue attempt

• 8 toes-to-bars to commemorate the eight Night Stalkers

• 8 burpee box jump-overs to commemorate the eight SEALs

• 47 goblet squats for the MH-47 Chinook that was lost