12 Movements of Christmas. 1 Clean 50/35kg 2 STOH 50/35kg 3 Thrusters 50/35kg 4 Burpee over bar 5 TTB 6 Slamballs 15/10kg 7 AB Alt Ski 8 Wall Balls 9 Pull ups/RR 10 DB Snatches 22.5/15kg 11 Front Squats 120 Double unders/SS Time Cap 36 mins.

Endurance : Partner. 8 Rounds of You go I go. 500/450m Bike + 8 Burpee to plate 8 Rounds 250/220m Row + 10 OH Swings 8 Rounds Ski 200/180 + 10 Box step ups with DB. Time Cap 34 mins

Conditioning : 30 mins Every 2:00 (A) 15 Slamballs + 10 HSPU or 2DB STOH (B) 5 Power Clean +20 Airsquats (C) 15/12 Cals AB * 2 mins to complete each section

Strength: Strict Press + Strict Pull Ups 4 Sets Every 2 ½ mins 12 Reps@50-60% 5 Strict Pull Ups Workout: 10 min Amrap 30 Double Unders/60 Single Skips 15 DB Snatch 12 Box Jump Over 9 TTB

Strength : Front Squat 6,6,4,4,2,1,1 @60%,65%,70%/80%,90%,95%,100+% Every 2:30 Conditioning : 14 min Partner AMRAP Partner A 15/12 Cals Partner B 10 Thrusters 50/35kg Partner A 10 Burpee over bar. * Partner B starts the next round.

Strength: Every 2 ½ mins Deadlifts 3 Sets of 10 Reps @60-65% Workout: For Time 30 DB Hang C&J 20 Push Ups Bike 400/Row 200m 30 DB Thrusters 20 Push Ups Bike 400/Row 200m 30 Slam Balls 20 Push Ups Bike 400/Row 200m Time Cap: 10 mins

32 min AMRAP (partner) Bike 4000/3600m 80 Wall Balls 40 Burpees Row 2000/1800m 80 Wall Balls 30 Burpees Ski 1000/700m 80 C2B/PU/RR 20 Burpees

Strength : 10 mins clean warm up Conditioning : EMOTM x 30 mins 1st 12/10 Cals AB 2nd 12 DB Snatch 3rd 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 1 FS 4th 8 DB over the shoulder 5th Rest

Strength : Pressing. 5 x 3 Strict Press ( Building to a heavy set) Every 90 secs Then 5 x 3 Bench Press (Building to a heavy Set) Every 90 Secs Conditioning : Every 3 mins for 18 mins 0-3 mins 10/8 Cal Ski 12 Box Jump overs 8 TTB 3-6 mins 50 Double unders or 80 SS 8 Double DB Devil Press

Strength : Front Squat. 8,8,6,6,4 @50%,60%,65%,70%,80% Every 2:30 Conditioning : 16 min Partner AMRAP 50/42 Cal row 20 Front Squat 50/35kg 20 STOH 50/35kg 50/42 Cal Bike 20 Hang Power Clean 50/35kg 20 Thruster 50/35