Strength : Back Squat 6 X 5 Conditioning : Partner up 16 min AMRAP 6    Thruster 40/30kg 12  Burpee over the bar 18  Cals Partner A does 6 Thruster then partner B does 12 Burpee over Bar then Partner A does 18 Cals and partner B Starts next Rd

12 Movements of Christmas  🎅  1 Clean and Jerk 50/35g 2 Box Jumps 3 Strict chins 4 Front Squats 50/35kg 5 Slamballs 6 TTB 7 HSPU/HRPU 8 DB Snatch 9 KB Swings 24/16kg 10 Wall Balls 11 Shoulder to overhead 50/35kg 12 Muscle ups/C2B Time cap 40 mins

Strength : Every 2:30 for 5 sets 4 Bench press  5-8 Strict Chins 20 Sec Handstand Hold Conditioning : Partner up 10rds  6 STOH 50/35kg 6 Lateral Burpees over Bar 6 Front rack lunges 6 Burpee over Bar * you go I go, 1 person does full Rd before Partner goes

Strength : Deadlift 7 X 4 @ 70-75% Superset with 20 Sec L Sit each Rd Conditioning : For Time 30 Slam Balls 30 Single Arm DB Thruster 30 Cals 20 Slamballs 20 Single Arm DB Thruster 20 Cals 10 Slamballs 10 Single Arm DB Thruster 10 Cals

Strength : Cleans EMOTM X 4 3 High Hang  Cleans EMOTM X 4 2 Hang Squat Cleans EMOTM X 4 2 Full Cleans Conditioning : Max Effort X 2 Burpee Box Jump Rowing for metres DB Snatch 1st Rd 2 mins  on each movement with 1 Min rest between  movements 2nd Rd 1 Min on each movement with 30 Secs rest between each

Strength : Push Press 5x5 starting @50% and increasing weight each set Wod : Partner Wod For Time 120 Wall Balls 100 Kb Swings 80 Pull Ups/Ring Rows

Strength : Front Squat with Tempo 4020 7 X 3 @60-70% Every 2 mins Conditioning : 12 min AMRAP 21 Cals 15 Barbell Thrusters 20/15kg 9   Toes to Bar

Strength: 12 mins 1 sled push 1 Farmers carry 5 bench press 5 chin ups 5 Dumbbell thrusters 10 Cals Wod : 15 min Amrap 300m row/600m bike erg 15 STOH 60/40kg 15 Deadlifts 60/40kg 15 Box Jumps

Strength : 7 X 3 Tempo Back Squat Tempo is 4012 4 seconds eccentric ( lowering down) 0 no pause at bottom 1 Drive back up 2 Sec pause at top to reset Work at 60-70% of 1RM Every 2 mins Conditioning : For Time 30 DB Snatch 10 Pistol or Pistol Progression  20 DB Snatch 10 Pistol Squats 10 DB Snatch 10 Pistol Squats * Time cap 8 mins Core : 4 rds 15 Sec Floor L Sit 15 Sec Flutter Kick 15 Sec Leg Raises 15 Sec Russian Twist Rest 30 Sec after each comp

Strength : Every 2 mins for 14 mins 1 Power Clean + 1 Clean full + 2 Front squats Conditioning : EMOTM X 20 1st min.   5  Burpee Box Jump/Step 2nd min  10  TTB 3rd min   15/12 Cal Bike erg 4th min    12 Single Arm DB shoulder to overhead 22.5/15kg