10 Rounds for time, 10 calorie row, 10 60kg back squats, 10 burpees. 35:40, legs pretty smashed after that.

Partner wod:
1. 20.2 - Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20(ladies 48-32-16, mixed 54-36-18cal) Cal Row/ski/bike
USA Swing @24/16
Time cap: 12'

Divide the work evenly.

For time:
2,000-meter row
1-mile run
2,000-meter row

Crossfitmas Checklist:
- Strict Pull Ups (10 reps); 3 pt
- Unbroken Wall Ball Shots, 6# Ball (100 reps); 1 pt
- On Ramp, 400M Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, 10 Pull Ups (4:50); 1 pt
- 1 Min T2B + 1 Min HSPU Max Reps (15); .5
- Max Height Box Jump (30"); .5

Pre-WOD:
5x3 Power Cleans

WOD - For Time:
10-8-6-4-2
- Hang Cleans (185#,115#)
- Burpee Box Jumps (24", 20")

Post-WOD:
Crossfit Christmas Challenge List Items

• Tabata kyykyt
• Tabata vatsat
• Tabata rengassoutu

Ass blaster

5 rounds for quality

12/12 Bulgarian split squats (bodyweight or use some extra weight like chair)
12/12 One legged dl (back leg on sofa and you can use extra weight)
30/30 sec one legged wall sit
60 sec wall sit

Rest as needed between rounds

RestDay!

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

20m single arm dumbbell wallinh lunge
10-20 GHD situp
10 KB/DB deadlift
1-3 rope climb

Choose loads & reps so that you get 90-120sec rest esch round