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!)

5 rounds for time:
10/side kb snatch @ 16kg
15 lateral burpee over kb
15:42

3x for quality:
15 plate good mornings
15 band pullaparts

Box Jumps 5-5-5 @ 30-31.5-31.5-31.5" w/ 30s rest

3 rounds of:
4 DB Jump Shrugs @ 30
30s rest
L Test
45s rest

2x L Test w/ 45s rest
Push Press 4-4-4-4 @ 40kg w/ 60s rest
Bench Press 14-12-10 @ 32kg w/ 75s rest
Military Press 12-12-12 @ 20kg w/ 75s rest
Renegade Row w/Pushup 6-6-6/arm @ 15lbs w/ 60s rest
MB OH Reaches 12-12-12 @ 14lbs w/ 45s rest

3 rounds of:
12 DB Reverse Fly @ 5lbs
12 Banded Pull Aparts w/ small band
60s rest

Box Jumps 5-5-5 @ 30" w/ 30s rest

3 rounds of:
4 DB Jump Shrugs @ 25-30-30
30s rest
L Test
45s rest

Push Press 4-4-4-4 @ 39kg w/ 60s rest
Bench Press 14-12-10 @ 31kg w/ 75s rest
Military Press 12-12-12 @ 20kg w/ 75s rest
Renegade Row w/Pushup 6-6-6/arm @ 15lbs w/ 60s rest
MB OH Reaches 12-12-12 @ 14lbs w/ 45s rest

3 rounds of:
12 DB Reverse Fly @ 5lbs
12 Banded Pull Aparts w/ small band
60s rest

Bench Press 4rm (47kg ~103.6 lbs)


Bench Press 3-2-1-1-4-4 @ 30-37-40-43-45-47kg
Box Jumps 5-5-5-5 @ 30"
DB Jump Shrugs 4-4-4 @ 15-25-25lbs
Push Press 4-4-4-4 @ 39kg
Bench Press 14-12-10 @ 31kg
Shoulder Press 12-12-12 @ 26-25-25kg
Renegade Row w/Pushup 6-6-6/arm @ 15lbs
MedBall Overhead Reach 12-12-12 @ 14lbs

3 rounds of:
12 DB Reverse Fly @ 10-8-8lbs
12 Banded pullaparts
60 sec rest

L Test x5