4 rounds of:
8/side half kneeling DB overhead press @ 30-25-25-25
10 sec rest
5/side DB row @ 25
60 sec rest

18 min AMRAP:
15 box jumps @ 20"
12 Shoulder to Overhead @ 75
9 toes to bar

6 rounds + 12 box jumps

Front squat 3-3-3-1-1-1-1 @ 85-115-135-155-165-175-185(PR!)

DT:
5 rounds for time:
12 deadlifts @ 105
9 hang power cleans @ 105
6 push jerks @ 105

10:50 PR!

12 Days of Christmas!
(done like the song)
1 clean & jerk @ 135
2 deadlifts @ 135
3 burpees
4 band pullaparts (Rx is pullups but it's hurty)
5 box jumps @ 20"
6 wall balls @ 14 lbs, 9'
7 Russian kb swings @ 16kg
8 ring dips
9 pushups
10 kb RDLs @ 16kg
11 situps
12 front squats @ 135

32:15 (PR!)

6x EMOM:
min 1: 3 seated box jumps @ 24"
min 2: 3 power snatch @ 75

7 min AMRAP:
7 power snatch @ 65
10 wall balls @ 14lbs, 9'
(4 rounds + 4 reps, not my best day)

Some muscle up work

For time:
10-9-8-7-6-5-4-3-2-1
shoulder to overhead (push press) @ 95
box jump
toes to bar

11:30

Front squat 5-3-3-2-2-2-2-2-2-2 @ 85-105-125-135-145-145-155-155-165-175(PR!)

For time:
15-10-5
Power clean @ 105
Front squat @ 105
6:03

2 power snatch @ 65-65-75-75-75-85-95-(105F1)-(105F1)-(105F1)

Karabel:
10 rounds of:
3 power snatch @ 95
15 wall balls @ 14 lbs 9'

15 min cap +22 reps (Technically a PR!)

200 cal bike in 21:21 (100 cals in 10:04)

4x:
10 db bench press @ 2x 30-35-40-45(PR!)
30 sec rest
15 barbell inverted row
30 sec rest

15 minutes of:
* 3 pillars left-up-right-down carry w/ 2x16kg
* 3 pillars right-up-left-down carry w/ 2x16kg
* Some time hanging on a bar
* 5 strict ring dips
(5 rounds of this)

Front squat 3 @ 85-115-135-155-165(PR!)-(170F2)(2-rep PR!)

8 rounds of
max cals in 20 seconds bike
2 min rest

9-8-9-8-7-8-8-8 = 65

Push press 5-5-5-3-2-1 @ 65-85-115(PR Tie!)-125-135(PR!)-145(PR!)

5 rounds of:
20 situps
10 push press @ 65
10 box jumps @ 20"
5 perfect pushups

8:37

200 cal bike in 19:58 (PR!)

Back squat 5-5-3-3-3-3 @ 125-155-175-185-195-205(PR!)

21-15-9
Deadlift @ 155
Barbell-facing burpees

7:53

10 min assault bike (87 cals)
5 min max clean & jerks @ 95 (22)
10 min assault bike (89 cals)

Sumo deadlift 3-3-2-2-1-1-1 @ 125-175-215-235(PR!)-245-265-275(PR!)

Goblet squat 10-5-5-25- @ 16-20-20.5-24kg

10 min AMRAP:
Farmer carry 2 pillars there-and-back, alternate with partner (Sims!)

15 rds @ 2x32kg