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 Swings (russian) 8 Box Jumps 9 Cals 10 Wall Bals 11 Handstand Push Ups/ hand release push ups 12 Bar Muscle Ups/ Chest to Bar/ Pull Ups/ Ring Rows Workout starts with 1 power clean followed by 2 burpees. then 1 power clean, 2 burpees, 3 stoh, keep adding one movement each round until you finish

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 Row or 1k Bike 1 rds * The rd is 12 Wallballs 12 DB Snatch

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 Total ( you go I go ) 6 Thruster 50/35kg 8 Burpee lateral over bar 32 Double under or 50 singles 15 min cap

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 and Jerk with DB 40 Double Under 14 Hang Clean and Jerk 30 Double Under 14 Hang Clean and Jerk 20 Double Under 14 Clean and Jerk 10 Double Under 14 Clean and Jerk * 10 min cap

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 Ski Erg / 2 mins rest Then 2 mins of each machine and 1 min rest after each

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 round until 6 mins is up

Strength : Push and Pull 5rds Every 3 mins 10 Floor Press DB + 5 Strict Pull ups (use weight if necessary) Conditioning : Partner up 4rds For Time 80 Double unders 120 Single skips 60 Wallballs 40 Swings overhead 20 Down ups Time Cap : 18 mins

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 Chest to bar

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