Skill Work: Muscle-up combo EMOM 6 minutes 2 ring/bar muscle ups Weightlifting: Front Squat + Jerk E2MOM 12 minutes 1 Front Squat plus 1 Jerk, start at 90% of best split jerk and work up to a new 1RM for the complex WOD: 4 Rounds of 1 minute row for calories 1 minute two arm…

Capacity: Wall Balls 30 Wall Balls for time Rx 20/14, Rx+ 30/20 Weightlifting: Strict Press E2MOM 12 minutes work up to a new 1rm strict press @ 85% WOD: *20 minute cap* 21-18-15-12-9-6-3 Russian Kettlebell swing 32/24 kg Box Jump 24/20

Cardio Capacity: For Time 30 CAL ROW Weightlifting: Deadlift E2MOM 12 minutes Even minute: 1 DL at 90% of 1 rm *increase weight if you are feeling strong* Odd minute: One rope climb on alernate minute AMRAP: 20 Minutes 21 Wall ball shots 20/14 lb 10/10′ 15 Burpees 9 Toe-to-bar RX+: Chest to bar pull…

Merry Christmas! Enjoy the day with your loved ones!

CORE STRENGTH: Ab Mat Max Ab Mat sit ups in 1 minute Weightlifting: Back Squat E2MOM 14 minutes 3 Back Squats at 83% WOD: 3 minutes on and 1 minute rest, “CHIEF” STYLE 5 Rounds 9 Air Squats 6 Power Cleans 135/95 lb 3 Hand Stand Push Ups *sub heavy dumbell press or pike handstand…

CAPACITY: Assault Bike 30 Calorie Sprint on the Assault Bike Weightlifting: Power Clean + Thruster EMOM 10 minutes 1 Power Power Clean from the floor then proceed with a thruster from the top of the power 80% of your best thruster WOD: Time Cap 18 minutes 50 Toe-to-bar 400M Run 35 Toe-to-bar 400M Run 20…

CAPACITY: Burpees Max burpees in one minute to a 6″ target Weightlifting: Front Squat + Jerk E2MOM 14 minutes 2 Front Squats plus 1 Split jerk at 85%-90% of best split jerk WOD: AMRAP in 12 minutes 1-2-3-4-5-6-7 … Power clean 185/135 lb 2-4-6-8-10-12-14 … Lateral burpees over the bar *multiply the number of power…

Gymnastics: Toes to Bar and Bar Muscle Up Combo EMOM 6 Minutes: 3 toes to bar + 1 bar muscle up Weightlifting: Shoulder Press E2MOM 14 minutes 3 strict press at 80% of 1 rm WOD: AMRAP in 10 minutes 10 One arm dumbbell push press 50/35 lb *alternate arm every round 15 Box Jump…

Skill Work: Double Unders EMOM 6 minutes 30 double unders + 3 strict pull ups -sub for ring rows for pull ups Weightlifting: Deadlift E2MOM 16 minutes 2 DL and rope climbs Odd minute: 2 DL at 80% of 1 rm Even minute: 1 rope climb WOD: “Death by Thrusters” EMOM 20 minutes: Odd minute:…