20 calorie row
25 clean and jerks 135/95
20 calorie row

100 wall balls 20/15
50 box jump overs 24/20
1000 m row

For time

20 deadlifts 225/155
20 calorie row

3 rounds

21-15-9
Hang clean 155/105
Bar facing burpees
Chest to bar pullups

20 minute AMRAP
200 m row
30 double unders
Clean (ascending weight each round)
15-13-11-9-7-5-3

95/65
110/75
125/85
140/95
155/105
170/115

12 Days of Christmas
(The WOD you've all been waiting for.....)
1 sumo deadlift high pull 75/55
2 thrusters 75/55
3 push presses 75/55
4 power cleans75/55
5 power snatches 75/55
6 kettlebell swings 53/35
7 pullups
8 knees to elbows
9 box jumps 24/20
10 double unders
11 burpees
12 overhead walking lunges w/plate 45/25

EMOM for 15 minutes
Minute 1: 5 ring dips
Minute 2: 7 pullups
Minute 3: 20 air squats

27-21-15-9

Calories on the rower
Hang power snatch 95/65

10 thrusters 135/95
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

Squat snatch
5@50%
4@60%
3@70%
2@80%
1@90%

18 minute AMRAP
9 deadlifts 225/185
9 chest to bar pull ups
9 squat cleans 135/95

50 double unders
25 toes to bar
40 double unders
20 toes to bar
30 double unders
15 toes to bar
20 double unders
10 toes to bar
10 double unders
5 toes to bar

50 wall balls 20/15
Row 1000m
50 wall balls 20/15

15-15-15

Deadlifts (unbroken)

Then:

21 Pushpress 95/65
21 Pistols
2 Rope climbs

Back squat 5X5 @ 90% of 5RM

Then

15 box jumps 24/20
10 front squats 165/115
15 handstand push ups

4 rounds

Squat clean 3x5 @75%

Then

Row 500m
15 L-arm dumbbell thrusters
15 pull ups
15 R-arm dumbbell thrusters
15 pull ups

3 rounds

50 wallballs 20/15
40 sumo deadlift highpulls 95/65
30 shoulder to overhead 95/65
20 calorie row
10 deficit chest to ground push ups

21-15-9
Cleans 135/95
Ring dips

Push jerk 5X4 @ 75%

Then

WOD
6 handstand push ups
8 squat snatch 115/75
10 calorie row or 30 second airdyne

10 minute AMRAP

MOD
6 hand release push ups
8 squat cleans
10 calorie row or 30 second airdyne

10 minute AMRAP

21-18-15-12-9-6-3

GHD Situps
Shoulder to Overhead 95/65

(Sub for GHD is weighted AB-MAT situps.)

EXTRA (if you want to do it)

5 rounds
60 double unders
Rest 1:1

Back squat 5X5 @ 60%

20 walking lunge steps with dumbbells 45/30
10 burpees
10 chest to bar pullups

14 minute AMRAP

Partner WOD

50 synchronized KB Swings 53/35
40 HSPU
30 synchronized burpees
40 synchronized push jerk 95/65
50 synchronized KB Swings 53/35

Everybody does all reps listed - don't split the reps


Synchronized KB Swings = both at the top of the swing at the same time
Synchronized Burpees = both partners are touching their chest and hips on the ground at the same time
Synchronized push jerk = both partners at full lockout in the overhead position