Partner WOD:

Perform this workout as if you were singing the 12 Days of Christmas Song. Count backward all the way to 1 before progressing to the next exercise on the list. Partners can divide the work how they please.

A) CF WOD

B) Spend about 10 minutes on core work. (L-sits, dragon flags, GHD, hollow holds, etc.)

Skill: E2MOM for 14 minutes

1 High Hang Snatch, 1 Mid Hang Snatch, 1 Snatch (full)

Set 1-2: 65% of 1RM

Set 3-4: 75%

Set 5-7: 80%

If you are feeling good after set 5-6, increase to 85% for the last set.

A) CF S-WOD

B) CF Metcon

C) 3rounds; 2 rope climbs, 20’ hs walk

Skill: Take 20 minutes to build today's Back Squat 1RM

WOD:

Against a 2-minute clock, perform for 12 minutes (6 sets)

200m run

5 Chest to Bar Pullups

8 Burpee Box Jump Overs

A) Back Squat; 10min EMOM, 2 @ 80%

B) CF Metcon

C) Max Height box jump

Individual workout, with DB AHAP, without dropping the weight, (10 burpee penalty per drop)

3 RFT of:

100m farmers carry

100m waiter walk (1 weight overhead, other hanging at side; switch at 50m)

A) CF Metcon

B) 3RFT: 10db bench press (you pick weight), 30 double unders

Skill: 15-20 minutes working on handstands and HS walking. Those who are better at walking can practice with obstacles or progressions (i.e. walking on hands onto plates or headstand to handstands, etc.)

WOD:

5 RFT