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!)

9 min EMOM:
2 hang squat clean @ 105

3x10 RDL @ 65 w/ 60 sec rest

8 min AMRAP:
21 Russian kb @ 24kg
15 goblet squats @ 24kg
9 lateral burpee over kb

2+36

Back squat 5-3-1-5-3-1 @ 145-165-195-155-175-205

RDL 8-8-8-8 @ 85 w/ 90 sec rest

6 min AMRAP:
5 hang squat cleans @ 65
5 burpees
(7 rounds + 0 reps)

3 rounds of:
10 barbell hip thrusts @ 85
10/leg Romanian deadlift @ 20 lbs

10 rounds of:
5 deadlift @ 105
10 pushups
15 wall balls @ 14 lbs 9'

16:39

Deadlift 5-5-3-2-1-1 @ 175-215-245-265-285-300

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

2x5 Romanian deadlift @ 125
2x5 barbell row @ 85
2x5 chinups
2x5 good mornings @ 85

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285

Speed deadlift 3-3-3 @ 235 w/ 2 min rest

2x5 Romanian deadlift @ 135
2x5 barbell row @ 85
2x5 chinups
2x5 good morning @ 85

100 cal bike in 10:43

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-260-270

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

3x5 Romanian deadlift @ 85-115-115
3x5 barbell row @ 85
3x5 chinups
3x5 good mornings @ 85

Deadlift 5-3-3-3-3-3 @ 155-205-235-250-250-250

Speed Deadlift 3-3-3 @ 205 w/ 2 min rest

2x5 power shrugs @ 160
3x5 Romanian deadlift @ 85
3x5 barbell row @ 55
3x5 good mornings @ 55
1x5 banded chinups
2x5 chinups

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285(PR!)

Speed Deadlift 5x3 @ 235 w/ 120 sec rest

3 rounds of:
8 Romanian deadlift @ 65
8 Barbell row @ 65
8 band chinups
8 good mornings @ 65
2 min rest

Deadlift 5-3-3-2-1-1-1 @ 125-155-185-215-245-260-270

6x 3 deadlift @ 220 w/ 90-120 sec rest

8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65

Deadlift 5-5-3-2-2 @ 125-175-215-235-250

8x 3 deadlift @ 205 w/ 90 sec rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

Deadlift 5-5-3-2 @ 125-175-215-235

8x3 deadlift @ 195 w/ 90s rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

Every 3 minutes:
3 bench press @ 115
10 kb Romanian deadlifts 30X1 @ 16kg
5/leg single leg step downs (pistol practice)

5x EMOM:
min 1: 30 sec max push press @ 55 (24-18-16-18-20)
min 2: 30 sec row
min 3: 30 sec max dips (9-8-7-7-8)
min 4: 30 sec bike

Every 2 minutes:
Back Squat [5-5]-3-3-3-3 @ [35=85]-135-155-165-175

3x every 90 seconds:
4 Romanian deadlift @ 85

For time:
21-15-9
Assault bike calories
Thrusters @ 65
Pullups
13:40

Every 2 minutes:
5 back squats @ 35-85-115-135-155-155-155

Every 90 seconds:
6 barbell RDL @ 105-105-105

For time:
75 step ups
75 cal row
75 step ups
13:24

15 min AMRAP @ 85%
15 cal Assault Bike
10 pushups
5 deadlift @ 115
3 wall walks
4 rounds + 5 cals

Deadlift 5-5-3-2-1-1-1 @ 125-175-215-245-265-285-300(PR!!!!!!)

Speed deadlift 3-3 @ 215

Power shrugs 5-5 @ 175
Good morning 5 @ 125
RDL 5-5 @ 125

Shoulder press 5-3-2-1-F-1 @ 35-65-85-100-110-105

5 bar muscle up attempts, aka 5 chest-to-bar pullups

Deadlift 5-5-3-2-1-F-F @ 125-175-215-245-265-(285)-(285)

Deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 5-5 @ 155
Romanian deadlift 5-5 @ 15
Barbell row 5-5 @ 85
Chinups 5-5
Good morning 5-5 @ 85

Then 12 min EMOM:
odds: 8 TTB
evens: 12 abmat situps

Deadlift 5-5-2-2-2-2 @ 125-175-225-250-265-275

Speed deadlift 3-3-3 @ 230 w/ 2 min rest

Power shrugs 5-5 @ 130
Romanian deadlift 5-5 @ 130
Barbell row 5-5 @ 85
Chinups 5-5
Good morning 5-5 @ 85

Deadlift 5-5-5-2-2-2 @ 125-175-220(PR!)-235-250-260

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 3-5-5 @ 180-155-155
RDL 5-5-5 @ 125
Barbell row 5-5-5 @ 85
Chinups 5-5-5 (unbroken!!)
Good mornings 5 @ 35

10 min EMOM:
min 1: 10 American kb swings @ 16kg
min 2: 8 box jumps @ 20" (step-down)

Then 1k Row for time
3:58.9 PR!!

Back squat 6-4-2-4-4-4 @ 95-145-155-155-165-175 w/ 2 min rest
(Technically a PR!)

Then 3x every 2 minutes:
6 RDL @ 115-115-120

Then 10 min EMOM:
min 1: 30 seconds thrusters @ 65 lbs
9-7-8-8-8
min 2: 30 seconds double unders
50-54-46-38-41

Then 10 min EMOM:
3 touch-and-go power cleans @
85-95-105-110-115-120-125-130-135-140

Then 2 rounds of:
5 min AMRAP:
200m row
8 wall balls @ 14lbs, 9'
4 burpee box jumps @ 20"

3 min rest between AMRAPs

2 +200m +6 wall balls
2 +200m +8 wall balls + 1 burpee box jump