Workout:

“12 Days of Christmas”

1 Handstand Pushup

2 Dumbbell Snatches, 50/35lbs

3 Burpees

4 Pistols

5 Ring Dips

6 Squats

7 Box Jumps, 24″/20″

8 Good Mornings, 45/35lbs

9 Thrusters, 45/35lbs

10 Lunges

11 Kettlebell Swings, 53/35lbs

12 Toes to Bar

Skill:

Hang Power Snatch, 4×3

Workout:

For time:

21-15-9

Hang Power Snatch, 95/65lbs

Chest-to-Bar Pullup

Home Workout:

5 rounds for time:

30 Lateral Hops Over Broomstick

20 Lunges, stationary

10 Burpees

Post picture & times to the Facebook Group

Workout:

10 rounds for total reps:

0:40 Echo Bike cals, 0:20 Rest

0:40 Wallballs, 20lb/14lb, 10’/9′

0:40 Row cals, 0:20 Rest

0:40 AbMat Situps, 0:20 Rest

Skill:

Practice: Kipping Ring Muscle Up

Workout:

“NATE”

Complete as many rounds as possible in 20 mins of:

2 Ring Muscle Ups

4 Handstand Pushups

8 Kettlebell Swings, 70/53lbs

Partner Workout:

For time, with a partner:

10-20-30-40-50

Thrusters, 95/65lbs

Pullups

Burpee Over Bar

Skill:

TBD

Workout:

TBD