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

Warm Up: 2 rounds 10 jumping jacks 8 DB strict presses 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory: 3 rounds 10 lateral raises 8 empty barbell back press WOD-3 rounds For Time 12 DB thrusters 10 toes-to-bar or KTC 15 Cal row

Warm Up: 2 rounds 10 jumping jacks 8 DB strict presses 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory: 3 rounds 10 lateral raises 8 empty barbell back press WOD-3 rounds For Time 12 DB thrusters 10 toes-to-bar or KTC 15 Cal row