1A: 5 mins to complete 5x5 ring pull ups in false grip if possible

1B: 40 min amrap
20 power snatch@40/30
20 OHS@40/30
20 synchro burpees
20 T2B
20 Pistol squats
20 synchro burpees

EMOM 21

min 1-18
1min : ring mu 3-5 ub
2 min: 0:30 HS walk
3 min: 3 high box jumps
min 19-21
19 min : max reps ring mu
20 min : max distance hs walk
21 min max box jumps

5 rounds for time of

10 dumbbell thrusters
100-yard farmers carry

♀ 35-lb DBs ♂ 50-lb DBs

Max kipping pull up

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

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3 Sets NFT
20sec Wall Facing Hip Taps
20sec Wtd Single Arm Active (hold DB in off hand)
10m Seal Walk
10m Reverse Seal Walk
30sec L-Sit on Parallettes

7 rounds:

2min aerobic work of choice
2min gymnastic work of choice
2min mobility

12 Days Of Christmas – Award for the Athlete(s) that is best dressed for the holiday….must WOD at least a little in the costume!!!

1 – HSPU (Inverted Push Up, Kipping, Strict)
2 – Box Jump Overs (24/20 All Levels)
3 – Dips (off bench, banded with rings, no bands)
4 – KB Snatches (35/20, 45/25, 55/35)
5 – Bar Facing Burpees
6 – Evil Wheels
7 – Wall Balls (14/10, 20/14, 20/14)
8 – Sumo DL (95-115/95-75, 135/95, 155/115)
9 – Walking OH Plate Lunges
10 – K2E (dragon flies, kipping as high as possible, K2E)
11 – C2B (ring rows, pull ups, c2b)
12 – Thrusters (95-115/95-75, 135/95, 155/115)

Done like the song..
Round 1 – HSPU
Round 2 – HSPU, Box Jump Overs
Round 3 – HSPU, Box Jump Overs, Dips

Clean x 2 @ ascending weight every 2 min