STRENGTH 5 x 5 Good mornings 5 min AMRAP 10 KB Swing (24/16)10 10 Burpees 10 Knees to Elbows 5 min Rest 5 min AMRAP 20 KB Swings ( 32 /20 ) 20 Burpees 20 Toes To Bar      

Strength 3+3+3+3+3 Power Snatch Conditioning 4 Rounds for time: 15 Overhead Squats ( 40 – 25 ) 10 Chest to bar Pul Ups 5 Handstand Push Ups      

Barbell EMOM 10 Squat Clean + Front Squat + Jerk ( climb ) Conditioning ” Happy Holidays “ AMRAP 15 50 Cal Row 40 Box Jump over ( 60 – 50 ) 30 Toes To Bar 20 Power Clean ( 60 – 40) in the remaining time amrap burpee over the bar      

Strength Back Squat 7 x 5 ( % 80 ) 3 Rounds: 50 Double-unders 35 Abmat Sit-ups 20 Power Snatch ( 35 – 20 )    

Strength Deadlift 7 x 3 Reps ( 1 RM % 85-90 ) Conditioning 5 min. AMRAP 10 Deadlift ( 70 – 50 ) 10 Ring Dips Rest 3 min. 5 min. AMRAP 10 Wall Ball ( 9 – 7 ) 10 Burpee    

SWOD ( Skill ) EMOM 10 Power Clean + Clean + Jerk ( Climb ) Conditioning 10 min. AMRAP 2 Muscle Ups 4 HSPU 8 Kettlebell Swings ( 32 – 20 ) Core 3 RFT 15 V- Ups 1 min. Plank        

Chipper For Time: Cash in 100 Duble Unders 50 Thrusters ( 50 – 30 ) 40 T2B 30 OH Lunge 20 Burpee over the barbell 10 Strict HSPU Cash Out 100 Double Unders 25 Minute Cap.    

Strength Work up to a heavy 3-rep Back Squat Conditioning AMRAP 12 : 10 Power Snatch, ( 40-30 ) 15 Wall ball ( 9 – 7 )      

Conditioning At the 0:00 21-15-9 Reps Pull UP Push Up At the 07:00 15.12.9 Reps Chest to bar Pull Ups Ring Dips At the 14:00 12.9.6 Reps Bar Muscle Up Handstand Push up Core 3 x 20 GHD Sit up Back Extentions    

Barbell Conditioning 12-9-6-3 of: Power Cleans, ( 50 – 30 ) Thrusters, Conditioning 4 RFT: 50 Double Unders 25 Burpee

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