Strength: Push Press 3 reps > 10 min EMOM. WOD: 2 Rounds 30/36 cal bike ~ row 9-7-5-3 T2B Front Sq (65/95) Bar over Burpees. >> Alternate bike and row <<

Strength: Core 12 min EMOM 1- 50 sec FK 2- 40 Twists 3- 15/15 V-ups 4- 50 sec Slow Mtn Climbers. WOD: 20 min AMRAP 20 T2B 25 MBC 20 KB Goblet lunges 26 KBS.

Strength: Front Sq 4 reps > 6 sets every 90 sec. WOD: 16 min AMRAP 2-4-6-8-10…. SA Devil Press Power Sn (55/75) Thrusters >> 30 DU’s after each round <<

Strength: C&J 10 min EMOM: 1 Power Cl + 1 Hang Sq Cl + 1 Jerk. WOD: 8 min EMOM: Odd- 18 Wall Balls Even- 18 Box Jumps >> 2 min REST<< 8 min EMOM: Odd- 12/15 Cal Bike Even- 2 Wall walks + 8 DL (125/185)

WOD: Partner 12 days of Christmas 🎄 BB@80/115 1 - Thruster 2 - Syncro Bar Over Burpees 3 - Power Snacthes 4 - Syncro Goblet Sq 5 - S2OH 6 - Syncro DB Snatches 7 - Hang power Cleans 8 - Syncro pushups 9 - DL 10 - Syncro Jumping Lunges 11 - Back Squats 12 - Syncro SA Devil Press