Warm-Up - 3 rounds • 30 sec Row / Bike / Jog • 10 Air Squats • 10 Push-Ups • 10 PVC pass through • 20 sec Plank Then: • 5 light Deadlifts • 5 light Hang Power Cleans • 5 light Push Jerks 🎄 WOD – ~30 minutes Part A – 15-Minute AMRAP • 12 Deadlifts • 9 Hang Power Cleans • 6 Push Jerks Score: Total rounds + reps Rest – 3 minute s Part B – 12-Minute AMRAP • 15 Wall Balls (20/14) • 12 Toes-to-Bar • 9 Burpees

Warm up: 2 rounds: 200m easy jog or row 10 Walking Lunges 10 Arm Circles (each direction) 6 Broad jumps TABATA TUESDAY ( 1 min rest after each tabata ) Air Squats Cal Row Plyo Push Up Plank DB Clusters REST 3 min then 1 Min Max Burpees

Warm Up-3 Rounds Air Squats x 10 PVC or Empty-Bar Front Squats x 8 PVC or Empty-Bar Push Press x 8 Kettlebell Swings (light) x 10 Hanging Knee Raises or Knees-to-Elbows x 6–8 Jump Rope x 20–30 " 12 DAYS OF CHRISTMAS " 24 min AMRAP 1 Sumo Deadlift High-Pull ( 75/55 lbs ) 2 Thrusters ( 75/55 lbs ) 3 Push Press ( 75/55 lbs ) 4 Power Cleans ( 75/55 lbs ) 5 Power Snatches ( 75/55 lbs ) 6 Kettlebell Swings ( 53/35 lbs ) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps ( 24/20 in ) 10 Doubl