Monday
4 Rounds for Time
400m run or 30/21 cal bike
20 toes to bar
15 KB sumo deadlifts
Tuesday
AMRAP 14
3 Shoulder to Overhead*
12 Alt. Lunges
18 Up Downs
*Increase by 3 reps each round
Wednesday
Every 5:00 x 4 sets
15/12 cal row
50 double unders
12 med ball hang squat cleans
50 double unders
15/12 cal row
-Rest remainder of time
Thursday
AMRAP 7
24 crossbody mountain climbers
12 tucks ups
12 push ups
Rest 1:00
AMRAP 5
20 crossbody mountain climbers
10 tuck ups
10 push ups
Rest 1:00
AMRAP 3
16 crossbody mountain climbers
8 tuck ups
8 push ups
Friday
"12 Days of Christmas"
Day 1 - 100m run
Day 2 - DB power cleans
Day 3 - Burpees to a plate
Day 4 - DB push press
Day 5 - Toes to Bar
Day 6 - Hand Release Push ups
Day 7 - Plate Ground to Overhead
Day 8 - Wall Balls
Day 9 - DB deadlifts
Day 10 - Walking Lunges
Day 11 - DB thrusters
Day 12 - Pull ups
Saturday
Merry Christmas!