Strength
Rx+:
3 Rounds
6 Strict Handstand Push Ups + 12 Kipping
Handstand Push Ups
6 Strict L-Sit Chin Ups
Rx:
3 Rounds
12 Kipping Handstand Push Ups
:15 – :30 L-Sit Hold on Pull Up Bar
Fx:
3 Rounds
12 Pike Handstand Push Ups
:15 – :30 Tuck Hold Hold on Pull Up Bar
Time Cap 12:00
Conditioning
3 Rounds
21 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+:
135/95)
21 Toes to Bar (Fx: 14 Toes to Bar)
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Strength
E3Mom 15
Back Swuats
1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++
Conditioning
EMOM 12
1: 20 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
2: AMRAP Box Jump Overs (24/20)
3: AMRAP Calorie Ski Erg
4: Rest
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Conditioning
Every 1:30 For 3 Rounds
1: 20/15 Calorie Assault Bike (Fx: 15/10)
2: 20 Farmers Carry Walking Lunges (24/16) (Fx:
16/12) (Rx+: 32/24)
3: 15 Tempo Dumbbell Bench Press (30×1) (A)
4: 15 GHD Sit Ups (Fx: Weighted Sit Ups)
5: 10 Pendlay Rows (A)
6: 10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
7: 5 Burpee Broad Jumps
8: 5 Power Cleans @75 – 80%
Strength
E2MOM 10
4 Strict Press (↑)
Conditioning
E4MOM 16
400m Run, Row or Ski
5 Squat Snatches
Squat Snatch Weights Each Round:
1: (95/65) (Fx: 75/55) (Rx+: 135/95)
2: (115/80) (Fx: 95/65) (Rx+: 155/105)
3: (135/95) (Fx: 115/75) (Rx+: 175/115)
4: (155/105) (Fx: 115/80) (Rx+: 195/125)
“12 Days of Christmas”
For time:
1 Clean and Jerk (155/105)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/105)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/105)
12 Rope Climbs
Fx:
1 Clean and Jerk (135/95)
2 Chest 2 Bar Pull-ups
3 Handstand Push Ups
4 Front Squats (135/80)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/95)
12 Rope Climbs
Complete the workout with the same structure as
the song: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…
