A. FT: -75/50 Cal AB (rtg: 100/75) -Annie: 50-40-30-20-10 -DU -Ab mat sit up -75/50 Cal AB (rtg:100/75) *Sub Rower if short on bike 20min CAP B. 16min EMOM 1- 15 Tuck Ups 2- 30sec Weighted Plank 3- 10-12 Weighted good morning 4- :30 Weighted…

A. Overhead Squat 5, 3, 1, 5, 3, 1 18min CAP B. Every 5min x 5 – 500m Row – 7 Deadlift @ 155/103, 185/123, 225/153 – 7 Bar Facing Burpee Over Bar

A1. 8 min to build to heavy MFD snatch B1. EMOTM 6 min – 3 TnG snatch at 65% of A1. C1. E5Mo5M for 20 min: -12 DB altenating DB snatch -15 Box Jump -50 DU

Partner WOD EMOTM- 36 min -5 Wall Ball -3 HSPU ( 5 plank push up) -1 Power clean Rx: 185/123 Fx: 135/83 / scale as needed -Max Burpees over the bar in time remaining of the minute. Partners alternate minutes. 18 rounds per person. (Teams…

A1. EMOTM, 20 Min: 1: 12-15 Unbroken KbS (American) 2: :20 Reverse Tuck Lever Hold (Fx: Front Tuck Hold) 3: 12-15 Unbroken SDLHP (KB) 4: :20 Hanging Rope Hold 3:00 Rest B1. EMOTM, 20 Min: 1: 8-10 Strict Ring Dips 2: 8-10 Strict T2B 3:…

A1. E:90 – 8 rounds (12 min) – 2 Clean grip DL + 2 Tall Sq Clean. Build every other round. B1. 4-3-3-2-2-1 Front squat B2. 6-8 SA Bent Over DB Row C1. 2 min Max cal AB C2. 3 min rest X 3

All the snow in Alaska won’t make it white. A. EMOTM, 16 min 1- 6-8 (per side) FR DB lunge 2- 16 unbroken banded strict pull ups 3- 6-8 (per side) Cossacks squats (weight if you can get below parallel 4- :20-:30 Hanging tuck hold…

A1. For Time: -1000m Row / 60|45 Cals -10 WWU -750m Row / 45|40 Cals -20 C2B (Jumping PU) -500M row / 30/25 Cals -30 Burpees -250m Row / 15/12 Cals -40 Renegade Rows (fx 35/20 Rx 45/30) -1000m Row / 60|45 Cals 35 min…

“I don’t know what to say, except it’s Christmas and we’re all in misery.” A1. 5 x Clean Grip DL.Squat Clean.Front Squat (2.2.4). Build to heaviest complex possible. B1. :30 on, :30 off, 20 Minutes: – 1: Max-Rep DU – 2: Max-Rep DB THruster (pick…