Strength: Back Squat 15 Minutes to build your 1RM Back Squat WOD: J.J. (For Time -CAP 30 Minutes) 1 Squat Clean, 185# 10 Parallette Handstand Push-ups 2 Squat Clean, 185# 9 Parallette Handstand Push-ups 3 Squat Clean, 185# 8 Parallette Handstand Push-ups 4 Squat Clean, 185# 7 Parallette Handstand Push-ups 5 Squat Clean, 185# 6…

Strength Sets: EMOM Should Press, EMOM Push Press, EMOM Push Jerk EMOM Shoulder press 1-1-1-1-1 reps EMOM Push press 3-3-3-3-3 reps EMOM Push jerk 5-5-5-5-5 reps The weight should go up on every set (this includes between press to push press to push jerk) WOD: CrossFit Games Open 12.4 12-minute AMRAP of: 150 Wall-Ball Shots,…

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WOD: 12 Days of Christmas 1200 M Run 11- DB Devils Press 10-DB Front Squats 9- Pistols 8- T2B 7- Pull Ups 6- Burpees 5- HSPU 4- DB Deadlift 3- DB Hang Power Clean 2- DB S2OH 1- Bear Complex 65/95 Barbell 35/50 DB All DB movements are x2

3 rounds: X hollow rocks X tuck crunches X v-ups X sec hollow hold 30 seconds rest The goal of this core work is to be able to perform 10 reps for 3 sets. Snatch Weightlifting: E2MOM x 6 Hang squat snatch + squat snatch WOD: (For Time) 21-15-9-3 OHS Pull up

Warm Up: 3 rounds X hollow rocks X tuck crunches X v-ups X sec hollow hold 30 seconds rest The goal of this core work is to be able to perform 10 reps for 3 sets. Strength: Front Squat 4×9@70% +20lbs WOD: For Time -CAP 21 Minutes 100 Double unders 50 Pull ups 100 Lunges…

WOD: 3 Rounds for Time -CAP 22 Minutes 20 pull-ups 30 push-ups 40 sit-ups 50 squats WOD: 50-40-30-20-10 CAP-22 Minutes Alternating DB power snatch (1 DB) 10 burpee facing box between each set

Warm Up: 3 sets of barbell squats 15 seconds descent hit bottom for 1 second 15 second ascent start light (ie barbell only) Strength: E2MOM x 5 Back Squat 5 x 3 tempo 3210 back squat Starting ~65% of 1RM and work up WOD: 12 minute AMRAP 5 front squat 5 toes to bar 50…

Strength: Clean 12 minutes of power clean + hang squat clean + jerk WOD: Crossfit Games Open 19.3 (Ages 16-54) For Time -CAP 10 Minutes 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk

Warm Up: Chinese planks + side planks (face up, down, left, and right) Accumulate a total of 2 mins per side Practice: Rope Climb 10 minutes of rope climb practice WOD: 9 minute AMRAP 1 rope climb 15 dumbell thrusters (2 dbs)