In teams of 2 AMRAP 6 50 cal AB 50 wall balls @ 9/6kg 10 synchro bar-facing burpees over the bar 30 hang power clean @ 60/42.5kg 10 synchro bar-facing burpees over the bar 50 box jumps @ 24/20” 10 synchro bar-facing burpees over the bar 40 shoulder to overhead 10 synchro bar-facing burpees over the bar 50 double unders (each) 10 synchro bar-facing burpees over the bar 50 ground to overhead Rest 1 minute AMRAP 12 50 cal AB 50 wall balls @ 9/6kg 10 synchro bar-facing burpees ov

In teams of 2 AMRAP 8 Partner A: 6 burpee box jumps @ 24/20” Partner B: max effort hang squat snatch @ 42.5/30kg When Partner A completes burpee box jumps, switch. Score is total hang squat snatch in your pair. Rest 4 minutes AMRAP 8 Partner A: 150m row Partner B: max effort shoulder to overhead @ 42.5/30kg When Partner A completes row, switch. Score is total shoulder to overhead in your pair. Rest 4 minutes AMRAP 8 Partner A: 20 wall balls @ 9/6kg Partner B: max effort doub

Push Jerk 1 set of 8 reps 1 set of 4 reps 1 set of 8 reps 1 set of 4 reps 1 set of 8 reps Rest 90 seconds between sets Supinated grip pull ups 3 sets of 3.3.3.2.2 Rest 15 seconds between reps Rest 90 seconds between sets AMRAP 10 10 push press @ 35/25kg 10 burpees

Back Squat Build to today’s heavy single in 8 minutes AMRAP 5 Back squat @ body weight 6 rounds AMRAP 1 Row for max calories Rest 30 seconds between rounds Rest 2 minutes after 6th round For time 10 20 30 20 10 Overhead squat @ 35/25kg Abmat sit-ups *After each set perform 25 double unders

The Twelve Days of Christmas For time 1 20 double unders 2 Clean & jerk @ 60/42.5kg 3 Burpees 4 Chest to bar pull ups 5 Handstand push ups 6 Toes to bar 7 Kettlebell swings @ 32/24kg 8 Wall balls @ 9/6kg 9 Deadlifts @ 60/42.5kg 10 Goblet lunges @ 32/24kg (5/leg) 11 box jumps @ 24/20" 12 Power snatch @ 60/42.5kg Perform like the song "The Twelve Days of Christmas" so 1, then 2 and 1, then 3 and 2 and 1, then 4 and 3 and 2 and 1, etc, until all 12 movements have been completed

In teams of 2 For time 100/75 cal row 75 deadlifts @ 60/42.5kg 50 box-facing burpee box jump-overs @ 24/20” 100/75 cal row 75 hang power cleans @ 60/42.5kg 50 double unders each 100/75 cal row 75 push jerk @ 60/42.5kg 50 box-facing burpee box jumps 100/75 cal row Split the work however you like. One person works whilst one person rests.

CrossFit Push Jerk 1 set of 8 1 set of 4 1 set of 8 1 set of 4 1 set of 8 Rest 90 seconds between sets For time 10 9 8 7 6 5 4 3 2 1 Bear complex @ 60/40kg *perform 100m run between sets **Bear complex = 1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 shoulder to overhead ------------------------ Olympic Lifting Weightlifting Total In 18 minutes build to a heavy single snatch *power or full, from the floor In 18 minutes build to a heavy single clean

CrossFit EMOM 10 1 front squat *start @ 80% and build small each minute Strict supinated grip pull-ups 3 sets of 2.2.2.2.2 Rest 15 seconds between reps Rest 90 seconds between sets AMRAP 20 25/20 cal row 8 devil’s press @ 22.5/15kg 50ft walking dumbbell lunges 8 pull ups ------------------------ Conditioning On a running clock 00:00-05:00 1000m row 05:00-09:00 AMRAP 4 8 deadlifts @ 100/70kg *between each set perform 30 double unders 09:00-11:00 Rest 11:00-17:00 75/50

4 sets A1. Close grip bench press 8 reps Rest 30 seconds A2. Pendlay row 8 reps Rest 30 seconds 5 rounds AMRAP 1 Wall balls @ 9/6kg Rest 10 seconds AMRAP 1 Dumbbell snatch @ 22.5/15kg Rest 10 seconds AMRAP 1 AB calories Rest 1 minute Repeat *score is your lowest round total

CrossFit Every 2 minutes for 7 sets (14 minutes) 7 deadlifts + 5 hang power cleans + 3 split jerk *build weight across *aim to go heavier than 10.7.18 AMRAP 16 32 double unders 16 box jumps @ 24/20” 8 toes to bar ------------------------ Conditioning In teams of 2 EMOM 12 – I-Go-You-Go 10/8 cal row In remaining time max reps power clean @ 52.5/35kg Rest 3 minutes EMOM 12 – I-Go-You-Go 10/7 cal AB In remaining time max reps shoulder to overhead @ 52.5/35kg Rest 3 minutes EMOM