Every 90 seconds:
5 push jerk @ 65-85-105

Every 2 minutes:
3 pullups @ 70X1

For time:
75 cals assault bike
8:41

Every 2 min:
3 squat clean + 2 front squat @ 85-95-105-115-125

Then for time:
3 rounds of:
75 double unders
20 pushups
20 shoulder to overhead @ 55
12:01

12 Days of Christmas!

Performed like the song

1 Clean & Jerk @ 125
2 Deadlifts @ 125
3 Burpees
4 Pullups
5 Box jumps @ 20"
6 Wall balls (14 lbs 9')
7 Russian kb swings @ 16kg
8 Dips
9 Pushups
10 Hip Extensions
11 Abmat Situps
12 Front Squats @ 125

34:55

3 rounds of:
20 seconds/arm clock stretch
20 seconds/arm bottoms up waiter walk @ 15 lbs

Every 2 minutes:
3 power snatch + 3 overhead squat @ 65-70-75-80

Then 10 min AMRAP:
200 Double Under buy-in
Max unbroken thrusters, 5 burpees if the barbell hits the ground
7-8-6-4 (+15 burpees)

Then Assault Bike:
9 rounds of:
15 seconds hard work
90 seconds recovery easy pedal
104 calories total

5 Deadlift @ 125-155-175-195-200-205-210 w/ 90 seconds

Floor press 10-8-6 @ 55-75-90 w/ 90 seconds <-easy

Then for time:
21-15-12-9-6-3
Shoulder to overhead @ 85
Pullups
12:42 <-slow, I just donated blood

Every 2 minutes:
3 squat cleans + 3 front squats @ 85-95-105-110-115

Then 2 rounds of:
4 minutes AMRAP / 2 minutes rest:
10 power snatch @ 55
5 burpee box jumps
- I did 5 rounds total

3x every 90 seconds:
5 push jerks @ 85-105-105

3x every 90 seconds:
3 pullups w/ 5 second descent

+ 5921m row in 25 minutes, partnered w/ Will P. & swapping out as needed

9x:
15 seconds assault bike
90 seconds rest
(101 total cals)

5 min bike warmup (51 cals)

Clean & jerk 2-1-1-1-1-F-F-1 @ 85-115-135-145-150-(155)-(155)-155

Back squat 3-3-1-1-1-1 @ 135-145-165-185-195-205

Assault bike
6 rounds of:
15 sec hard (~70-80 rpm)
45 sec soft (~50 rpm)
(64 cals total)

3 rounds of:
10 sec hard
50 sec soft
15 sec hard
45 sec soft
20 sec hard
40 sec soft
3 min rest
(31-32-35 cals)

Partner workout for time (equal split w/ Erin):
100 pullups
500m row
100 russian kb swing @ 16kg
500m row
100 box jumpover @ 20"
500m row

18:43

Deadlift 5-3-1-1-1-(1F)-(1F) @ 125-175-215-245-265-(285)-(275)

Shoulder press 5-5-2-1-1-(1F) @ 35-65-85-95-105(PR tie!)-(110)

60 sec assault bike max cals - 19
4 min rest
60 sec assault bike max cals - 18

Power snatch: build to 1RM in 12 minutes -- 100 lbs

"Fran"
For time:
21-15-9
thruster @ 65lb
pullups

7:40

Pushup / Situp Ladder of Doom

20 pushups
1 situps
19 pushups
2 situps
18 pushups
3 situps
.
.
.
1 pushup
20 situps

19:47 (PR!)

2 clean + 5 split jerk @ 85-95-105-115

2x 6/leg kb RDL @ 20 lbs

14 min AMRAP:
30-20-10:
row cals
goblet squat @ 16kg
box jump @ 20"

0 rounds + 159

"The Seven"
7 rounds for time:
7 hspu
7 thrusters @ 95lb (scaled to 75)
7 knee to elbow
7 deadlift @ 185lb
7 burpees
7 kb swing @ 24kg
7 pullups

Time cap 40 min
5 rounds + 10

4x:
minute 1 - 8 cal row
minute 2 - 6 hspu
minute 3 - 6 ctb pullups
minute 4 - 10 wall ball @ 9', 14lb

4x:
minute 1 - 30 sec max pushups (8-8-8-8)
minute 2 - 30 sec max american kb @ 16kg (16-16-16-16)

2 min rest

4x:
minute 1 - 30 sec max dip (5-5-5-6)
minute 2 - 30 sec max kb ground to overhead @ 16kg (8-8-8-8 per arm)

Hip mobility
Shoulder mobility

Helen:
3 rounds of:
400m run
21 American kb swing @ 16kg
12 pullups

13:03