12 Days of Valentine

For time:

1 Clean & Jerk (70-80% of Max)
2 Wall Climbs
3 Box Jumps 75/61cm
4 x15m Shuttle Run
5 Bar Facing Burpees
6 KB Snatch 24/16kg
7 Pistols (alternating)
8 Toes-to-bar
9 Wall Ball
10 C2B Pullups
11 HSPU
12 Front Squats (Same weight as in C&J, from floor)

Note: After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 WC, then 1 C&J + 2WC + 3Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

AMRAP 6 min:
Hang Power Cleans 60/40kg
Burpees over bar

3-3, 6-6, 9-9, 12-12, etc...

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squats
10 Burpees

Rest 3 minutes between sets,

A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on January 15th.

B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders

Station 1
TRX Suspended Lunges x 5 per leg
Scissor jumps x 10 per leg
Reverse lunges x 15 per leg

4.5 minute AMRAP
1 minute rest

Station 2
Band assisted explosive push up x 15
burpees x 15

4.5 minute AMRAP
1 minute rest

Station 3
Goblet Squat x 5
Jump Squat x 10
Air squat x 15

4.5 minute AMRAP
1 minute rest

20 minutes

5 rounds for quality:
10 dumbbell thrusters 30 lb/20 lb
20 double unders / 40 single unders
150 m run or 10 cal on assault bike
16 DB renegade rows 30 lb / 20 lb
16 kb swings 24/16 kg
20 cal row
150 m run or 10 cal on assault bike

Rest 20 seconds after every movement

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 90%

B.
“JT”
Complete rounds of 21, 15 and 9 reps for time of (scale 15-12-9):
Strict Handstand Push-Ups
Ring Dips
Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

3 sets of 5 of dead-lift
set 1 at 65% of 1rm
set 2 at 70% of 1rm
set 3 at 75% of 1rm

Record all the weights

E2MOM for 12 min (6x)
Hang snatch+snatch

In order:
5 Battle Rope Slam
5 Sprawl
5 Slamball Slam
5/side Torsion Control (slowwww)

6/6/6/6
7/7/7/7
8/8/8/8
9/9/9/9
10/10/10/10... Continue with 10

rest when(if) you are waiting for the battle rope

12min circuit
15min