WOD: 400 run 21/15 cal bike 400 run 15/12 cal bike 400 run 9/6 cal bike 45 bsu 800 skierg 45 bsu 9/6 cal bike 400 run 15/12 cal bike 400 run 21/15 cal bike 400 run Accessory: 10-15 min practice rope climbs

SWOD: Emom for 10 min (5 rds) 1-3 ring MU 2-25’ HS walk Then 1 power clean + 1 Hang squat clean + 1 squat clean 2x1@60,70,1@75,80 WOD: FOR TIME 250m Row 10 Clean & Jerk 155/110 250m Row 8 Clean & Jerk 185/130 250m Row 6 Clean & Jerk 205/145 250m Row 4 Clean & Jerk 225/155

WOD: 12 DAYS OF CHRISTMAS 1. squat clean 2 hang cleans 3. deadlifts 4.burpees 5.t2b 6. box jumps 7. hspu 8. reverse lunges 9. kb swings 10 ghd sit ups 11. wall balls 12 250m row

SWOD: Push press + push jerk + split jerk 7x1 compex ( work on technic and don’t go too heavy) Then 6x1 jerk (split or push ) go for heavy single no misses WOD: 60/42 cal row 50 wall balls 20/14# 40 db snatches 50/35# 30 burpees Accessory: 30 sit ups 4 rds of strict Cindy 30 sit ups

WOD: Teams of 2 10 min amrap While one partner is accumulating cal. on the bike, the other partner performs 5 deadlifts 245/170 30 feet oh kB lunges 55/35# Alternating Relay style Accessory: 20 glute bridges 20 crunches 3 rds 12 bicep curls 12 triceps extensions 3 rds

SWOD: (2 snatch balance + 2 ohs) 4x1 complex (Hang squats Snatch + squat snatch) 5x1 complex Squat snatch 5x1 only 5 attempts to find a heavy for the day with no misses (1 miss u stop) WOD: 12 min amrap 5 strict hspu 10 ohs 95/65# 15 deadlifts

WOD: Dubai WOD 6 “acid bath” 500 mts skiers 500 mts row 1000 mts bike 7 min.cap females 6 min. cap males Accesory: 40-30-20-10 Sit ups After esch round perform 100’ bear hug medball walk

HAPPY B-DAY PARVIN AND ORLANDO! SWOD: Back squats 2x2@60,65,70 Gymanstics: Emom for 6 min (3rds) 1-3 rope climbs 2-60 dubs WOD: 35 box jump overs 24/20” 35 power cleans 135/95# 35 C2B pull ups 35 front squats 35 burpees over bar 35 push jerks

SWOD: 5x25’ Hs walks ( scale to 5 wall walks per each 25’) Squat clean 2x5@60,2x4@70,2x3@75,2x1@80,85,90 WOD: 1-10,2-9,3-8.....10-1 T2b Deadlifts 225/155