ROW 1600M + 100 WALLBALLS + 50 PULL UPS + 400M RUN TOGETHER BIKE 3200M + 100 PB LUNGES + 50 TTB + 400M TOGETHER SKI 1600M + 100 KB SWINGS + 50 TARGET BURPEES + 400 M RUN TOGETHER PARTNER UP . 45 MIN TIME CAP

12 MOVEMENTS OF CHRISTMAS 1: Burpee  2: Hang Db C&J 3: Overhead Lunge  4: Push Ups  5: Deadlifts  6: Db Snatch 7: TTB 8: Wall Balls  9 Hang Power Cleans  10: Calories  11: Thrusters  12: BMU/CTB/PU/RR

1 RD . 30 MIN CAP 100/85 CALS ROW 50 WALLBALLS 30 TARGET BURPEES 100/85 CALS BIKE ERG 50 BOX STEP UPS 30 DOUBLE DB BENCH 60/50 CALS SKI 50 CALS RUN OR 50/40 CALS ECHO 30 PB REVERSE LUNGE

Strength : Back Squat ( Week 10 ) 5,4,3,2,2,1,1 @60%,70%,80%,90%,85%,95%,100+% Every 2:30 Conditioning : Partner up . 20 mins AMRAP Ski 30/24 Cals Alt Bike 20 Burpee over Bar 16 Hang power cleans Alt STOH 24 HSPU/ HRPU Alt TTB

Strength : Deadlift 5,5,4,4,3 @60%,70%,75%,80%,90% Every 2:30 Bench Press 3,3,3,2,2 @60%,70%,75%,80%,90% Every 2:30 Conditioning : EMOTM X 12 OF 40/20 SECS ON/OFF 1ST MIN : MAX CALS ON BIKE 2ND MIN : MAX DB CLEAN AND JERKS 3RD MIN : MAX CALS ON ROW

Teens class 4rds Every 3 mins 5 Barbell push press 10 DB rows 5 Banded pull ups 20 sec hollow hold Skill HSPU Wod Partner WOD 50cals Bike or Row or run 40 Wall Balls 30 Box step ups 20 Burpees 10 HSPU or HRPU 10 Burpees 15 Box step ups 20 Wall balls 25 Cals bike or row or ski

PARTNER: FOR TIME (42 MIN TIME CAP) 2rds of  Row 1000/900m + 50 Wall Balls + 20 Burpees  2rds of  Ski 1000/900m + 50/40 Cals EB/50 Cals Air Runner + 20 Burpees 2rds of  Bike 2000/1800m + 50 Box Step Ups + 20 Burpees

EMOTM X 30 MINS 1ST MIN : 10 HSPU OR 20-30 SEC HOLD. 2ND MIN : 10/8 CALS SKI 3RD MIN : 12 TTB 4TH MIN : 10/8 CALS BIKE 5TH MIN : 12 HAMMERS CURL 6TH MIN : 15 PUSH UPS

EMOTM X 16 1ST ROW 12/10 CALS 2ND 14 PB REVERSE LUNGE 3RD BIKE 12/10 CALS 4TH 14 DB SNATCH AMRAP X 10 MINS RUN ALT ECHO BIKE 10/8 CALS 8 GTOH PLATE 8 PUSH UPS 8 V UPS * ADD 2 REPS EACH RD COMPLETE

UPPER BODY FOCUS STANDING ALTERNATING SHOULDER PRESS - 8 E/S X4 HAND RELEASE PUSH UPS - 10 X 4 PARTNER (YOU GO I GO ) 18 MINS AMRAP 34 CALS 20 GTOH 16 BURPEES 4 SLED PUSHES