Day 1
Back Skwats Heavy Single
*Then 3×15 @75%

AMRAP 12:
Row 30 Cal
15 Toes to Bar
15 GHD Sit-Ups
Row 20 Cal
10 Toes to Bar
10 GHD Sit-Ups
Row 10 Cal
5 Toes to Bar
ME GHD Sit-Ups

Day 2

Power Clean 5RM
25 Russian Swing Buy-In
90/70

3 Rounds:
50 Double Under
12 Alt. DB Snatch 70/50lb
20 Burpee Box-Jump 20”

25 Russian Swing Buy-]Out
90/70

Accessory: 3x
IYT Shoulder Raise x5 Each
Reverse Plank x30 Sec 45/35

Day 3
Push Press Heavy Single
5-5-4-3-2-1

3 Rounds:
10 Push-Press @75%
5 Wt. Pull-Ups 26+
10 Wt. Dips 26+
20 Cal Bike

Core: 4 Rounds
30 Sec Wt. Plank 45/35
30 Sec V-Up

Day 4
Block Snatch 3RM
*Above Knee
“Fight Gone Bad-Ish”

4 Intervals:
Bike 1 Min for Cals
Box Jump  1 Min for Reps
Burpee 1 Min for Reps
Alt. Pistol Squat for Reps
Rest 1 Min

Accessory: 3 Sets
DB Row x10 Each
Alt. Bicep Curl x 10 Each

Day 5
Total Body Strength Day
5 Sets:
5 Deadlifts Approx. 80% of 1RM
20 Sec. Wt Plank 45
*Rest 90 Sec

1 Round NFT:
1 ME Set HSPU
1 ME Set BMU

3 Rounds NFT:
30 Sec Suitcase Carry *Right
30 Sec Suitcase Carry *Left
½ ME HSPU
½ ME BMU

Day 6
12 WODNESS OF CHRISTMAS
1 Ring Muscle-up
2 Handstand Push-ups
3 Ring Dips
4 Pull-ups
5 Burpees
6 Box Jumps 24/20”
7 Push-ups
8 Walking Lunges
9 Deadlifts 135/93lb
10 Hang Power Cleans 135/93lb
11 Front Squats 135/93lb
12 Shoulder to Overhead 135/93lb

Day 7

OFF