monday 14th December - Saturday 19th

Monday:
Clean and Jerk (1rm)
Grace (Time) For Time:
30 Clean and Jerks, 135# / 95# Metcon (AMRAP - Reps) Tabata mash up - 10 alternating rounds KTE Abmat situp

Tuesday:
EMOM x 10 2-5 bar muscleups
Metcon (Time)
25 pullups 75 double unders 25 HR pushups 75 double unders 25 burpee box jump overs @ 60/50cm 75 double unders 25 HR pushups 75 double unders 25 pullups

Wednesday:
Snatch (1rm)
500m row (Time) 500m row time trial Metcon (Time)
Accumulate 1 minute plank hold 1 minute hollow hold 1 minute plank hold

Thursday:
Front Squat (8-8-6-6-4-4)
Metcon 10-8-6-4-2 Squat clean @ 80/55kg 9 T2B run 200m * ttb/run is the same every round

Friday:

Strength: Deadlift (1rm)
Conditioning: 30 SDHP 15 burpees 30 KB swings 15 burpees 30 SDHP 15 burpees 30 KB swings 15 burpees Rx = 32/24kg
**reminder tomorrow is our Xmas dress up WOD throw on something festive and get your sweaty Santa on**
Saturday:
Buy in - 100 DU's per partner

1 Cluster (60/40) 2 Burpee bar overs 3 Bar Muscle ups/CTB/Pullups 4 Squat Cleans (60/40) 5 Handstand push ups/2 wall walks 6 Thrusters (60/40) 7 Burpees 8 Jumping Lunges 9 T2B/K2E 10 Wall Balls 11 Clean & Jerks (60/40) 12 Deadlifts (60/40)
Perform like the song
1 cluster 2 burpee bar overs, 1 cluster 3 bar muscle ups, 2 burpee bar overs, 1 cluster etc. etc.