• Dynamic Warm Up

Strength:

Skill:

• 1 Strict Pull Up + 3 Knee to Elbow
• 2 Single Arm DB Snatch ea.
• 30 Double Unders/60 Singles
• 4 V-Ups
• 5 Burpee
• 6 DB Hang Power Clean
• 7 Split Squat Switch
• 8 Hand Release Push Ups
• 9 KB Swing
• 10 Box Jump Overs
• 11 DB Thruster
• 12 Pull Up

• Mobility

• Dynamic Warm Up

Strength: 

Skill:

For Time:

• 1 Rope Climb (Legless if you have them)
• 2 Squat Snatches 135/95
• 30 Double Unders
• 4 Toe to Bar
• 5 Burpee
• 6 Hang Power Clean 135/95
• 7 Chest to Bar Pull Up
• 8 Handstand Push Ups
• 9 Single Arm DB Snatch 55/40
• 10 Box Jump Overs 24/20
• 11 Thrusters 135/95
• 12 Burpee Muscle Up

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1 – 1 Rope Climb 2 – 2 Snatches, 1 Rope Climb 3 – 30 Double Unders, 2 Snatches, 1 Rope Climb 4 – 4 Toe to Bar, 30 Double Unders, 2 Squat Snatches, 1 Rope Climb . . . and so on.

• Crossover Symmetry Iron Scap

• Dynamic Warm Up

Strength:

Skill:

For Time:

• 1 Rope Climb (Legless if you have them)
• 2 Squat Snatches 135/95
• 30 Double Unders
• 4 Toe to Bar
• 5 Burpee
• 6 Hang Power Clean 135/95
• 7 Chest to Bar Pull Up
• 8 Handstand Push Ups
• 9 Single Arm DB Snatch 55/40
• 10 Box Jump Overs 24/20
• 11 Thrusters 135/95
• 12 Burpee Muscle Up

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1 – 1 Rope Climb 2 – 2 Snatches, 1 Rope Climb 3 – 30 Double Unders, 2 Snatches, 1 Rope Climb 4 – 4 Toe to Bar, 30 Double Unders, 2 Squat Snatches, 1 Rope Climb . . . and so on.

• Mobility