12 movements of Christmas 45 min time cap 1 Power Clean 2 Burpees 3 Shoulder To Overhead 4 Strict Pull Ups 5 Front Squats 6 T2B 7 Kb...

Strength : Deadlift 2 x 6 @ 50% 2 x 5 @ 60% 2 x 4 @ 70% Conditioning : For Time 500m Row or 1k Bike 3 rds 500m Row or 1k Bike 2 rds 500m...

Strength : Gymnastics 5 rds Every 2:30 5 Strict Pulls ( add weight if necessary) 20 Handstand hold 20 Sec L Sit Conditioning : 12 Rds in...

Strength : Deadlift 2 x 8 @ 40-50% 2 x 6 @ 60% 2 x 3 @ 70-75% 1 x 2 @ 80% Conditioning : For time 50 Double Under 14 Hang Clean...

Endurance : Workout is for total cals 4 mins Rower / 2 mins rest 4 mins Bike Erg / 2 mins rest 4 mins Assault Bike / 2 mins rest 4 mins...

Strength : Power Cleans 5x5 @60% Workout : 6 min ladder of 2 Thrusters 2 Burpees over the bar Keep adding two reps to both movements each...

Strength : Push and Pull 5rds Every 3 mins 10 Floor Press DB + 5 Strict Pull ups (use weight if necessary) Conditioning : Partner up 4rds...

Strength : Front Squat 7 x 3 Build to a heavy treble Conditioning : 12 min AMRAP 21 Cals 15 Front rack lunge with DB 9 DB Push press

Strength : Deadlift 6 x 5 @ 50%,55%,60%,65%,70% Every 2:30 Conditioned : Every 2 mins for 12 mins 40 Double unders / 60 Single skips 10...

Endurance : 36 min AMRAP 56/48 Cals 36 Wallball 18 DB clean and jerk 12 Burpee