For Time 20 wall ball shots, 20-lb./14-lb.* ball Run 800 meters 20 wall ball shots, 20-lb./14-lb.* ball *performance/competition levels available .....
12 Days of Christmas 100 M Run 2 Snatch (115/75) 3 Muscle -up or Dips (mod) 4 Thrusters (115/75) 5 .....
Elizabeth 21-15-9 reps Cleans (135/95) Ring Dips
Back Squat 3-3-3-3 1 x 3 Thruster 3-3-3-3 1 x 3 Max L-Sit for Time 4 attempts at a max .....
Fitness: 3 rounds of: Run 300 meters 10 ring rows (or strict banded pull-ups) 30 squats 10 ring rows (or .....
Fitness: For Time 20-calorie row 95-lb./65-lb. clean and jerks, 20 reps 20-calorie row * Performance and Competition levels available at .....
21-18-15-12-9-6-3 reps for time of: Abmat situps 45-lb./ 35-lb.* shoulder presses (these are strict presses!)
Grace For Time: 30 Clean and Jerks 135/95
Overhead squats then… 3 Rounds for Time 75-lb./55-lb.* thrusters, 7 reps 15 muscle-up transitions 75-lb./55-lb.* power snatches, 10 reps *performance .....
Deadlift 1-1-1-1-1-1-1 (working up in weight to warm-up, do a set of 10 reps with the bar, a set of .....
Cleans then…. 40-30-20-10 Reps for Time of: Abmat sit-ups 35#/26# kettlebell swings (American Swings)
PISTOLS then… 20 Min AMRAP of 10 ring rows to sternum 20 one-legged squats to a box, alternating 10 box-jumps, .....
