Strength: 

E2MOM 10
10 Push Jerks @60 – 65%

Conditioning: 

AMRAP 15
5 – 10 – 15 – 20….
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Sit Ups

200m Run Between Rounds

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Strength: 

E3MOM 15
5 High Hang Squat Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++

Conditioning: 

3 Rounds
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees over the Dumbbell

Gymnastics Strength:

E2MOM 18
1: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar
2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)
3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups

Fx:
1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight Leg Raise
2: 0:30 – 1:00 Pike Handstand Hold on Box
3: 5 Kip Swings + 5 Kipping Pull Up

Conditioning: 

5 Rounds
Work 0:45/ Rest 0:30
Max Reps Wall Balls

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Conditioning: 

“8 Nights of Hanukkah”

With a Partner, One Person Working at a Time

8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)

Compare to 12/20/16, 12/13/17, and 12/5/18

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Strength: 

E2MOM 20
1: 10 Back Squats @65 – 70%
2: 10 Back Rack Lunges @50-55%

Back rack lunge weight based on 1RM back squat

Conditioning: 

4 Rounds
200m Run
5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)

Time Cap 12:00