Row 10 minutes at a RPE of 5-6

For Quality:
Kb Deadlifts
4 x 6 per leg
*increase weight per round

On a 9 Minute Clock: accumulate max reps for 30 seconds, rest for 30 seconds
Hand Release Push-ups
Russian Kb Swings (70/50)
Calorie Row

Row 10 minutes at a RPE of 5-6

Every 90 seconds for 7 Rounds:
1 High Hang Snatch + 1 Hang Snatch + 1 Squat Snatch
*without setting the bar down during the complex; add weight each round

10 Minute AMRAP:
10 Overhead Squat (75/55)
30 Double Unders

Baseline Row Test:
1000 meter Row for time

10-8-6-4-2
Pull-ups
Handstand Push-ups
Pistols
*200 meter Run after each round

Complete the following in any order by yourself or with a partner:
2017 meters Run
2017 meters Row
2017 inches of Box Jumps
2017 pounds of Ground to Overhead
2017 pounds of Kb Swings

Take 15 Minutes to establish a heavy complex of:
1 Power Clean
1 Hang Clean

7 Minute EMOM:
1 Power Clean
1 Hang Clean
1 Front Squat
*75% of heaviest complex

Complete for Time:
1000 meter Row
50 Push Press (75/55)
30 Toes to Bar

Complete for Time:
30 Wall Ball Shots (30/20)
Run 1 mile
30 Wall Ball Shots

Gymnastics Tabatas for Quality:
#1: Alternate between Broad Jumps and Hollow Rocks
*Rest 1 minute
#2: Alternate between L Sit Hangs from pull-up bar and Front Plank Holds

12 Minute AMRAP:
10 Pull-ups
15 Push-ups
20 Box Jumps (24/20)

“12 Days of Christmas”
1 Run (200 meters)
2 HSPU (Rx) or Wall Walks
3 Toes to Bar
4 Pistols (2 per leg)
5 (Golden!) Ring Dips
6 Burpee Pull-ups
7 Plate Ground to Overhead (45/25)
8 Plate OH Lunges (4 per leg) (45/25)
9 Calorie Row
10 Wall Ball Shots (20/14)
11 Hollow Rocks
12 Man Makers (30/20)

Front Squat
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1 @ 103%
1 @ 105%

Strict Press
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1 @ 103%
1 @ 105%

100 Double Unders for Time