Strength: 4×8 Deadlifts 55% 4×10 Death March HIT: 12min EMOM 1 Wall Walk-Up 3 Pull-Ups 5 Box Jumps 24″/18″ 7 Mtn. Climbers

12 Days of Christmas 1 Deadlift 20% 2 Thrusters 3 Push Press 4 Power Cleans 5 snatches 6 KB Swings 7 Pull-Ups 8 Knees to Elbows 9 Box Jumps 24″/18″ 10 Double-Unders (20 Singles) 11 Burpees 12 Front Rack DB Lunges *movements 1-5 perform with two DB’s

Strength: 4×10 @ 55-60% 3×12 Lunges 10% HIT 100 Push-Ups or no more than 3 minutes 4 Rounds: 15 KB Swings 70/35 15 Alt. V-Ups 15 Ring Rows Rest 30

Partner Workout 15 Rounds: 12 1-Arm DB Deadlift 20% (each) 9 DB Hang Power Cleans 6 DB Push-Press 3 Burpees over DB Go Round for Round 5min AMRAP 5 Thrusters 95/65 5 Over the Bar Burpees

High/Low Partner Workout 12min AMRAP: 2 Muscle-Ups/2 Man Makers 15% 3 Power Cleans 135/85 4 Burpees 5 Plyo Jumps Rest 2 minutes 12min AMRAP 10/8 Cal Row 10 Toes to Bar 10 1-ARM DB Clean and Push-Press 25% (DB must touch ground) (total)

6 Rounds: 10 Front Squats 95/65 8 HSPU 10 Floor Wipers (each) 8 Box Jumps 30″/24″ 10 DB Snatch 30% (total) Rest 60

Strength: 4×6 Deadlift @ 70% 3×8 Power Cleans 30-40% HIT: EMOM 5 x (Full Squat Clean + Low Hang Squat (below the knee) + High Hang Squat Cleans (hip height) 135/75 1,2,3…10 Box Jumps 30″/24″ Toes to Bar Ring Dips/Box Dips (+4)

12 rounds 7 Toes to Bar* 5 Wall Balls 20/14 3 HSPU 1 Heavy Power Clean 185/115 Rest 30 *every other round switch T2B with Pull-Ups

Strength: 4×6 Back Squats 3×12 Bulgarian Split Squats + Superset 8 DB RDLs Rest 60 HIT: EMOM 4min EMOM 14/10 Cal Rows 4min EMOM 15 V-Ups 4min EMOM 12 DB Curls + 12 Overhead Tricep Extension Finish with 20 Burpee Sprint, see who can do it under a minute!

Partner Workout 3 Rounds: 500/450m Row 10 Deadlifts 225/135 15 KB Swings 70/35 3 Rounds: 50 Double Unders/100 Singles 5 Thrusters 135/85 10 Toes to Bar