AMRAP
4 clean & jerk 155/115
6 ring dips
4 front squats 155/115
6 ring rows

*r1 2min/r2 3min/r3 4min/r4 5min*

Skill: 10m emom/5 back squat/25 double unders

Run 600m w/ med ball 20/16 (buy in)
6 Rounds
5 deadlift
25 sit-ups
10 box jump overs
Run 600m w/med ball 20/16 (cash out)

*Can also sub today for 12 day’s of CrossFit*

 Tabata Skill: russian twists/kb halos/t2p

Merry Christmas
12 day’s of crossfit
1 hand stand push up
2 squats
3 thruster 95/65
4 pull up
5 burpee
6 t2b
7 wall balls
8 kb swings
9 double unders
10 overhead lunges 45/25
11 hang cleans 95/65
12 push press 95/65

4 Rounds
9 push press 115/75
9 t2b
-200 foot broad jump (red curb)-
4 Rounds
9 power cleans
9 pistols
Rest 2min
15 wall walks (cash out)

50 back squats

200ft farmers carry

Weight: ADV 1 1/2 body weight RX body weight SCALE 75% body weight

*Complete max reps of back squats once you break complete a 200 foot farmer carry *

Partner WOD 

100 back squats 

200ft farmer carry 

*both partners will start at the same time once partner returns from farmer carry you must switch, continue till all back squats are finished*

Skill: 3/3/3/3/3 strict press

Block Strength

3/3/3 power clean

6×2 clean grip high pull

4×10 bent over row

100 double-unders (300 singles)
50 lunges 45/25 adv 55/35
Run 400m
50 kb swings 53/35 adv 70/53
Run 250m
35 wall ball shots 20/14
Run 400m
35 plate g2o 45/25 adv 55/35
Run 250
20 pull-ups adv c2b
Run 400m
20 ring dips adv hspu
100 air squats

Block Strength: 3/3/3/3/3/3/3 power snatch

Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lb / 100lb)

12 Push-ups

15 Box jumps (24″ / 20″)

Skill: 4 rounds 30 second Handstand hold/30 second Squat hold/30 second L-sit hold(or plank)/30 second Chin over bar hold

“little Kalsu”

emom
Complete 5 burpees and perform max rep thrusters 95/65

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Skill: 10×1 front squat complex

Block Strength 

3×3 strict press

max reps hspu rest 2min (3 cycles)

2min amrap 8 rounds 

6 ring dips
12 kb taters
15 double unders

15 sit-ups
1 stone 2 shoulder
1 tire flip

*then run wod in reverse*

Block Strength 

3×3 front squat

4×10 front rack lunge

Endurance: 10 yard shuttle run 30sec on 30sec rest (10 rounds)