Dec 3

Strict Press

4×3 @ 85%

Deadstop Alternating KB Rows

3×12 (6 per side)

For Time:

15 Sumo Deadlift High Pull (75#/55#)

15 Thrusters (75#/55#)

12 SDHP (95#/65#)

12 Thrusters (95#/65#)

9 SDHP (115#/80#)

9 Thrusters (115#/80#)

Dec 4

Partner WOD

3 Rounds

800m Row

12 Burpees over Rower

Rest 3

4 Rounds

80 Double Unders

30 Shrimp Squats

Dec 5

EMOM 5

20 Shoulder Taps

Rest 2

EMOM 5

10 Strict Pullups

Rest 2

EMOM 5

12 KB Snatches (53#/35# – 6 per side)

Rest 2

AMRAP 5

6 Hand Release Pushups

6 Toes to Bar

Dec 6

Sumo Deadlift

6×1

AMRAP 12

12 Front Squats (95#/65#)

15 Wall Balls (20#/14#)

18 Situps

Dec 7

Turkish Getup

5 Singles per side @ top weight

Donkey Kong

21-15-9

Burpees

KB Swings (53#/35#)

Box Jumps (24″/20″)

Dec 8

Back Squat

4×5 @ 80%

15-12-9-6-3

Power Snatch 95/65

Overhead Squat

Pull Up

 

Dec 9

In Teams of 3

For Time

100′ Handstand Walk

150 Cal. Bike

200 Double Unders

150 Cal. Row

100 DB Overhead Walking Lunge 35/20