21-18-15-12-9-6-3 Sumo deadlift high pull 75/45 Push jerk 75/45

Tuesday Dec 30 1000 m row 20 ab mat sit-up (Rx+ ghd) 750 m row 40 toe to bar 500 m row 60 weighted sit-up 25/35

Monday Dec 29 10 shoulder press 105/75 15 overhead squat 105/75 20 push press 105/75 25 front squat 105/75 30 push jerk 105/75 35 back squat 105/75

12 days of Christmas

Tuesday Dec 23 10 rounds 15/12 cal bike 15  ab mat sit-ups (Rx+:ghd) 15 burpee over bar 15/12 cal bike -rest 1:1-

Monday Dec 22 4 rounds: 20 pushups 12 devils press 35/20 100 FT sled pull (4/3 45's) 200 M farmer carry 53/35 30 air squats

5 rounds 20/15 cal bike or row 20 alternating DB snatch 50/35 10 burpee over DB

Run

Zeus

Tuesday Dec 16 3 rounds: 20 KB swing 53/35 30 toe to bar 30/24 cal bike

Push press

Friday Dec 12 1000m run 50 wallball 800m row 250ft lunge 800 m run 200 ft sled push 4/3 45's 400m row 40 pushup 200 m run 20 KB deadlift 53/35

AMRAP

Back squats

Hamilton

3 rounds

Friday Dec 5 500m row 30 bench press 115/75 1000m row 20  bench press 115/75 2000m row 10 bench press 115/75 -Rx+: body weight bench press each time

Thursday Dec 4 5 rounds 400m run 21 deadlift 185/135

Wednesday Dec 3 AMRAP 20: 10 KB 53/35 10 box jumps 24/20 10 dips (ring, box, etc your choice)

Power cleans