WOD
25 min ARMAP – Teams of 2
3 Strict Pull ups (Scale: Bands)
6 Wall Balls 20/14
9 HR Push Ups
12 Calories (Team picks bike or row)

*Teammates will switch after each completed round

Oly:
15 minutes to find the heaviest complex of
1 Hang Power Clean + 1 Hang Squat Clean

WOD
8 Rounds for time
3 Strict HSPU (Scale: Kipping HSPU – 1 ab mat – Seated Double KB Press)

Skill
3 rounds of
7 KB Russian Swings
75ft Right Arm OH Carry
7 KB Russian Swings
75ft Left Arm OH Carry
Rest :90 to 2 minutes

WOD
3 Rounds of
6 min AMRAP

Strength
Back Squat
5 reps @ 65%
5 reps @ 75%
Max reps @ 85%
*Rest 2 to 3 minutes between efforts

WOD
For Time
18-15- 12-9
Front Squat 95/65
Pull Up

Barbell Cycling – Shoulder 2 Overhead
10 reps @ 40%
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
*200m run/250m row/500m AAB to be done at RECOVERY pace after each set (does not have to be

WOD: 12 Days of Christmas – Jaguar Edition
1(00)m run
2 Shoulder 2 Overhead 115/75
3 Hang Power Cleans 115/75
4 Deadlifts
5 Ring Dips
6 Sit ups
7 KB swings 70/53
8 Box Jumps 24/20

Barbell Cycling: Hang Power Cleans
EMOM x 5
7 reps
Rest 2 minutes
EMOM x 5
5 reps
EMOM x 3
3 reps

WOD: For Time
600m row
60 Wall balls

Skill: Deadlift
Every 1:15 for 8 rounds
3 reps at 65-70%

WOD: Teams of 3
On a running clock
From 0:00 to 18:00
AMRAP
8 T2B
8 DB Bench Press 45-55/30- 40

Skill: Power Snatch
Find a HEAVY 2 in 20 minutes
*drop and reset each rep

WOD: Open WOD 15.3
7 min AMRAP
10 Power Snatches 75/55
3 Bar Muscle Ups (Scales: 5 Jumping Chest 2 Bar)

Skill: Back Squat
In a 10-minute window,
Find a Heavy Single
Immediately into
Every 2 minutes for 3 rounds
5 reps at 65% of Heavy Single

WOD: For Time
40/30 AAB calories