Conditioning: "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: AMRAP 5 x 2 Sets: 4-8-12-16…. Overhead Squats (95/65) 1-2-3-4…. Bar Muscle Ups - Rest 2 mins between sets Accessory: 4 sets: 10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7 - Rest :30 10 Single Leg Dumbbell RDL (each side) RPE 6-7 - Rest 2 mins between rounds - Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Strength: Snatch 5x1 Every 1:30 x 5 sets: 1 Snatch (@70-75% of 1RM) Conditioning: For time: 21-15-9 Power Snatch (115/85) Burpee Over Bar

Gymnastics Test: AMRAP 2: Level 1: Max Distance Double DB Overhead Carry Level 2: Max Wall Walks Level 3: Max Distance Handstand Walk - For distance, every 25 feet = 1 rep. * We're testing total accumulated effort in two mins, not one max set Conditioning: 7 RFT: 200m Run 15 GHDs (or V-Ups) 50ft Walking Lunge

Conditioning: AMRAP 2x3, then AMRAP 3: 75 Double Unders Max Squat Cleans in the time remaining (135/95) - Rest 1:00 between AMRAPs * Go until you reach 40 squat cleans or hit the cap (Score is total time, including rest) Mini Pump - Arms: 5 sets: 12 Dumbbell Alternating Skull Crushers (each side) @ RPE 7/10 - Rest :30 12 Dumbbell Alternating Curls (each side) @ RPE 7/10 - Rest 1 min between sets * Instead of resting :30, athletes can partner up and go 1:1 on movements and adv

Conditioning: 3 RFT: 12/10 Calorie Row 10 Toes to Bar 8 Box Jump Overs (30/24) - Rest until 8:00, then... For Time: 36/30 Calorie Row 30 Toes to Bar 24 Box Jump Overs (30/24) Gymnastics - Handstand/Grip (Week 8): AMRAP 4; 1 min rest; then, AMRAP 3: start where you left off Level 1: 8 Hanging Knee Raises 100' farmers carry (35/25) 8 Plank Shoulder Taps (right/left = 2 reps) Level 2: 8 Alternating Leg Toes to Bar 100' farmers carry (50/35) 1 wall walk INTO 6 Wall Facing Handsta

Strength: Bench Press 4x8 Every 2:00 x 4 sets: 8 Bench Press - Build in load by feel Conditioning: 3 sets (for time each set): 10 Strict Handstand Push Ups 30/24 Calorie Echo Bike 15 Kipping Handstand Push Ups - Rest 3:00 between sets

Strength: Every 1:30 x 5 sets: 1 Clean + 1 Jerk (@75-80% of 1RM C&J) Conditioning: For time: 1-2-3-4-5-5-4-3-2-1 Power Cleans (185/125) Perform 30 Double Unders after each set

Conditioning: For time: 25 x 50ft Shuttle Runs 100/80 Calorie Row 25 x 50ft Shuttle Runs Accessory: 3-4 sets for quality: 10 Landmine Press (each side) @ moderate weight – maintain control 10 Landmine Twists @ moderate weight – maintain control 10 Landmine RDL (each side) @ moderate weight – maintain control - Rest 2:00 between sets - Athletes can partner up and go 1:1 on sets

Conditioning: For time (total clock time, including rest): 2 Rounds: 15 Box Jumps (24/20) 9 Overhead Squats (115/85) - Rest 1:1 2 Rounds: 15 Box Jumps (24/20) 12 Overhead Squats (95/65) - Rest 1:1 2 Rounds: 15 Box Jumps (24/20) 15 Overhead Squats (75/55) Accessory: 3 sets: 20 Russian Kettlebell Swings @ RPE 7/10 - Rest :30 20 Dumbbell Glute Bridges * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their par