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

Goal is to increase load used last week.

B.
For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

C.
5 Rounds for quality:
Minute 1 – GHD sit ups or Weighted sit ups x 10-15
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

10 Rounds, every 90sec
6 Hang Power Clean (50/35kg) + 3 Shoulder to Overhead

Basic tumbling exercises
-Quadrupedal progressions
-Forward Roll progressions
-Handstand Roll progressions
For Quality

A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
400 Meter Run

5 sets of 5 reps of Push Press at 75% of 1RM

3 rounds for time of:

15 Strict HSPU
20 Alternate front racked reverse lunges 60/40kg

21-15-9
T2B
back squat 75kg/50kg

5 sets of supported seated strict press x 5-6 reps
(Sit on a bench and press barbell from shoulder to over head)

Rest 2-3min

Frosty the Rowman
Hanging Mistle Toe Tucks
Elf Wrapping Gift Box Overs

50m/20/6
100m/25/8
150m/30/10

12min AMRAP

1st min- 15 kb swing
2nd min- 30sec side plank + 30sec farmers carry
3rd min- other side

6rounds

25min