OHS – 50-60% body weight (no heavier)
4 sets of 4 at tempo 3202

Conditioning
5 rounds for time
30 hand release push ups
20 knees to elbow
10 pull ups

Strength
Strict press
4 sets of 8 reps
take up to 4 sets to est your heaviest weight then complete 4 sets at that weight.

Met con
21-18-15-12-9-6-3
Power clean 70/40
Sit ups

AMRAP 20
20 Back squats 60/40
15 Bar over Burpees
50 double Unders

Strength
Deadlift
5×5 build to heaviest set

Conditioning
Jackie
1000m row
50 thrusters 20/15
30 pull ups

Jason khalipa 5:04
Sam Briggs 6:05

12 days of Xmas
1 Clean and jerk 60/40
2 Pul ups
3 Box jumps
4 Deadlifts 60/40
5 Knees to elbow
6 Front squat 60/40
7 Kbs 32/24
8 Wall balls
9 burpee
10 Walking lunge
11 Power snatch 40/25
12 Thrusters 40/25

Performed like the song. 1 then 2,1 then 3,2,1 and so on.
45 min time cap

Olympic lifting

15 mins to est a 3rm hang snatch

Conditioning

1 MIN ME BURPEES OVER THE ROWER
1 MIN ME ROW
2 MIN ME BURPEES
2 MIN ME ROW
3 MIN ME BURPEES
3 MIN ME ROW

Bench press
5 sets of 8-10 reps

Conditioning
AMRAP 8
20 wall balls
40 double under 120 singles

Strength
Emom 8
Back squat x3 @ 75% 1rm

Conditioning
3 rounds for time

400m run
12 deadlifts
9 hang power cleans
6 STOH
60/40
20 min cap

Strength
OHS 5×5 @ 40-50% body weight -tempo 3303

The chief

5 x 3 min rounds

Complete as many rounds and reps as possible in 3 mins

3 hang power cleans 60/40
6 push ups
9 squats

Rest 1 min after each round
Score is total for all 5 rounds

Strength
A1. Front rack Barbell lunges 5 sets of 10 build to heaviest set
A2. Pendlay row 5 sets 8-10 reps heavier than last week

Conditioning
AMRAP 12
300 m row
10 thrusters 40/24