Day 1
Strength:

Sumo Deadlift 2×3 at Medium weight
4×3 @ 80% of weight reached.

 

Row 1k For Time:
Then
AMRAP5
75 Wall Balls 20/14’ to 10/9’
Max Rep Ring Muscle-Up

Accessory:
GHDSU 3×20+ Plank 1 Min
3×10 Each Banded Hamstring Pull-Down

 


 

 

Day 2
Strength:
Front Squat 5×3 @ 70%
3 second pause
Bench 5×2
Suitcase Carry 4×100′

Conditioning: 
AMRAP 4
6 Box Jump 24/20”
6 Dumbbell Thruster 100/70lb (50/35lb)
Rest 1
AMRAP 4
6 Bar Facing Bupees
6 Power Snatch 95/63lb
Rest 1

and repeat


 

Day 3
Strength:
E2MOM10
2 Hang Power Snatch + 1 Hang Snatch
Split Jerk 3×2

Conditioning:
AMRAP 20:
300/250m Row
30 Double Under
15 Kettlebell Swing 53/35lb
10 Toes-2-Bar
5 Shoulder to Overhead 155/103lb

 


 

Day 4
Strength:
Box Squat 1 Rep Max
Bentover Row 4×8
RFE Squat 4×8 each leg

Conditioning:
Bike Interval x20 0:10 On/0:20 Off

Accessory: 
Back Extension 5×10+
Chinese Plank 5×30 sec / weighted

Day 5
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

*The wod goes like the song