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!)

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)

4x:
3 seated-to-standing rope pulls
10 ring dips (some strict, mostly banded)

For time:
25 burpee box jumps @ 20"
50 shoulder to overheads (push press) @ 65
25 burpee box jumps

9:38

5 deadlift @ 35-125-175-205-225-225-225-225

10 min AMRAP:
15 ring dips (1 round strict, 2 rounds small band)
30 pistols (15/leg), sit into thick band
15 situps

2+8

Back squat 5-5-3-20 @ 35-85-125-145(PR!)

20 min AMRAP:
10 box jumps
25 wall balls
10 ring dips

5 rounds + 4 reps

Accumulate 100 shoulder taps

JT
For time:
21-15-9
Handstand pushups
Ring dips
Pushups

20:34 PR!

Squat clean 3-3-2-1-1-F-1 @ 65-85-115-13-145-(155)-155

Elizabeth
21-15-9
* Cleans @ 95
* Ring dips

10:16 PR!!

2k row in 8:19.4 (PR!)

12 min AMRAP:
6 bar muscle ups
9 ring dips
12 pistols

2 rounds + 0 reps

Max strict pullups - 7

10 rounds of:
7 calories bike
15 Russian kb swing @ 16kg
10 ring dips

24:18

Pullups 5-5-5-5-5 @ 4120 tempo w/ small band

400m run
9 warrior makers w/ 20lb dbs
9 pullups + 9 dips w/ small band
400m run
7 warrior makers
7 pullups/dips
400m run
5 warrior makers
5 pullups/dips

3x8 front squats, 40X1 tempo @105

3 rounds of:
25 unbroken wall balls
10 ring dips
20 box jumps
<2 min rest

12:40

Bench press 5-3-3-3-3-3 @ 65-85-105-120-130(PR!)-135(PR!)

10 min AMRAP:
2/side kb snatch @ 16kg
2 ring dips
4/side kb snatch
4 ring dips
6/side kb snatch
6 ring dips
[3 rounds + 6 reps]

3 rounds of:
20 single leg hip thrust R
20 single leg hip thrust L
60 sec glute bridge

Push press 12 @ 65-75-85-95

Then 2 rounds of:
12-9-6
Hang power clean @ 65
Ring dip
2 min rest between rounds

3:58 / 4:33

6 push press @ 65-85-105-105-105 (PR!)

16 min AMRAP:
1000m row
25 kb sumo deadlift high pulls @ 24kg
25 ring dips

1 round + 1000m + 20 sdhp

7 rounds of:
1 min assault bike
1 min rest
1 min burpees
1 min rest
(75 cals bike & 101 burpees)

Then 3x every 5 minutes:
5 assisted ring dips
1 lap farmer carry @ 2x12kg
60 sec hollow hold

5 shoulder press @ 35-65-85-(95F4)

15 min AMRAP
50 double unders
10 step overs @ 20"
25 wall balls @ 14lbs, 9'
10 ring dips
50 double unders
10 ring dips
25 wall balls @ 14lbs, 9'
10 step overs @ 20"

1 rounds + 148 reps

3x Every 5 minutes:
2 deadlifts @ 205
2 pillar handstand walk
10 step ups
max strict ring dips (3-4-5)

For time (15 min cap):
30 thrusters @ 65
30 pullups
60 wall balls @ 14lbs, 9'
30 pullups
30 thrusters @ 65

Cap + 12 remaining reps (166/180)

Every 2 minutes: front squat 5-3-2-6-6-6 @ 65-95-125-115-115-115

For time:
21-15-9
hang power clean @ 95
ring dip
(9:20)

Every 2 min: bench press 5-3-2-12-12-12-12 @ 65-85-105-65-65-65-65

8 min EMOM:
min 1: 30 sec strict pullups
min 2: 30 sec handstand pushups

12 min AMRAP:
10 Russian kb swings @ 24kg
5 strict ring dips
10 wall balls @ 14lbs 9'
5 strict chinups
(3? or 4? rounds + 26 reps)

For time:
50 walking lunges
25 CTB pullups
50 box jumps @ 20j"
25 triple unders
50 Russian kb swings @ 16kg
25 ring dips
50 knees to elbows
25 wall balls @ 14 lbs 9'
50 abmat situps
5 rope climbs
(39:46)