Pre-workout Skill Work: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-unders Conditioning: 7 sets for load: 6 back-rack reverse lunges (3/leg)

Pre-workout Skill Work: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform AMRAP until failure Conditioning: EMOM 5: :30 max calorie row EMOM 5: :40 max calorie row EMOM 5: :45 max calorie row EMOM 5: :50 max calorie row

Strength: Deadlift EMOM 8: 1 deadlift – Build to a heavy single Conditioning: AMRAP 8: 2 wall walks 2 deadlifts (205/315)

Conditioning: For time: 30-25-20-15-10: GHD sit-ups 100-80-60-40-20: Double-unders Post-workout Skill Work: Accumulate: 50 back extensions

Conditioning: 2 RFT 50 alternating DB snatches (35/50) 50 wall-ball shots (14/20) Post-workout Skill Work: Accumulate w/a partner: 40 DB Turkish get-ups

Conditioning: "The 12 Days of Christmas" For Time: 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6 Hang Power Cleans 7 KBS 8 Slamballs 9 DUs/18 Singles 10 KB Reverse Lunges 11 Pull-ups 12 Snatches * Recommended Weights: Barbell (95/65) Box (24/20) KB (53/35) Slamball (30/20)

Conditioning: 5 x 2:00 rounds for reps: 18/25 calorie row Max double-unders – Rest 2:00 between sets Post-workout Skill Work: Accumulate: 100 hollow rocks – Every time you break perform 25 sit-ups

Conditioning: For time 15 DB burpee box overs (20/35) (20") 15 deadlifts (125/185) 15 overhead squats (75/115) 15 ring muscle-ups – Use two DBs for the DB burpee box overs Post-workout: Rest, stretch, and recover

Strength: Every 2:00 X 4 sets 10 shoulder presses (strict press) - Increase weight across sets Conditioning: AMRAP 12 50-ft. handstand walk 20 toes-to-bar 10 push jerks (105/155)

Conditioning: For time 150-ft DB walking lunges (35/50) 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlift – Use a single DB for all weighted movements