“I’ll be just hanging around the mistletoe waiting to be kissed. ”

A. Overhead Squat 10, 8, 6, 10, 8, 6 Heavier on the second wave

B. 14min EMOM

1- 6-8 Strict Pull Up

2- 6-8 Dips Add weight if possible; Use bands if you cannot acheive perscribed reps with FULL ROM

C. 5min AMRAP Max rep Russian KBS – same weight as last weeks 3 x 20 Unbroken KBS If you missed last week – Goal is to go HEAVY (nothing lighter than 24/16). Try to string together sets of 10-12 at a minimum.