12 Movements of Christmas 1 Power Clean 2 Box Jumps 3 Burpees 4 Push Press/Jerk 5 Strict Pull Ups 6 HSPU/ HRPU 7 Wall Balls 8 KB Swings 9 Cals 10 DB Thruster 11 Toes to Bar 12 Slam Balls * Start with 1 Power Clean then 2 Box Jumps 1 Power Clean then 3 Burpees 2 Box Jumps 1 Power Clean then 4 Push Press/Jerk 3 .... and so on :-) Time cap 40 mins

Strength : Every 3 mins for 18 4 Bench @ 70% 8 Seated Dumbell Press 20 Sec Plank ( use Rings if possible ) Condtioning : 12-10-8-6-4-2 Box Jump 24/20 DB Snatch * 30 Double Unders after each set Cap : 12 mins

Strength : Deadlift 6x4 65% Wod : Teams of 3 3rds 1 min : Push Ups 1 min Pull Ups 1 min Slam Balls 1 person working 1 person holding Kb in goblet squat 16/12kg 1 resting No rest between rounds Score is total reps after 3 rounds

Gymnastics : Pull Ups 5x5 use weight if possible 15 Hollow Rocks after each set Wod : For Time 21/18/15/9/6/3 Thrusters Bar Facing Burpees

Strength : Back Squat 2x12 @50% 3x5 @65-70% 3x1 @80-85% Wod : 10 min Amrap 7/5 Cals bike/rower/ski 15 Wall Balls 10 T2B 5 Handstand Push Ups/ 10 HRPU

Strength : 14 min Cap 10-8-6-4-2 Bench Press @50-60% After each set 1 Sled 1 Farmers Carry 1 Double Dumbell Carry ( 20m) Conditioning : 5 rds  For Time 21 Wall Balls 15 KB Swings American 12 HSPU or HRPU Cap 12 mins

Gymnastics : 15 mins 5 Strict Pull Ups / Wide Grip / Supine Grip (Alternate each round ) 5 Strict Dips 20 Hanstand Hold or walk 15 Reverse crunch Barbell Cycling : Every min for 10 mins 1 Power Clean 1 Hang Power 1 Hang Squat Clean 1 Front Squat

Strength: Deadlift 4x10 @50% Wod : Partner Wod 5rds 80 Double Unders 16 Thrusters 45/35kg 16 C2B/Pull Up/Ring Row 1 person working 1 person resting

Strength: Strict Press 6x3 @65/70% Wod : 3rds for time 20 Dumbell Snatches 20 T2B

Strength : Front Squat 10,8,8,6,4 Sets @ 50%,55%,60%,65%,70% Every 3 mins Conditioning :  AMRAP 14 mins 20 Wall ball 10 Burpee Box Jump 12/10 Cals Bike/Row/Ski