3 Rounds
Run 400m
12 Clean & Jerk #135/#95
12 Pull Ups

3 Rounds
20 Hack Twists
10 KB Supported Deadbugs – feet

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10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Snatch (R)
DB Snatch (L)
100m KB Front Rack Carry

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A.1

5 Rounds
3 Back Squat
8(e) Single Leg DB RDL

A.2

5 Rounds
Row 500m
5 Power Cleans #155/#105
10 Burpee Box Jumps
(20:00 Cap)

A.3

3 Rounds
7 Strict T2B
:20 Hollow Hold
20 Russian Twist

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In teams of 2:

50 Front Rack Lunge
50 Shoulder to Overhead
50 Calorie Assault Bike
50 Shoulder to Overhead
50 Front Rack Lunge
RX: #95/#55

30 Ring Dips
30 Strict Pull Ups
30 Calorie Row
100 Hollow Rocks
30 Calorie Row
30 Strict Pull Ups
30 Ring Dips

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A.1

4 Rounds
7 Bench Press
Max Deficit Push Ups

A.2

30-24-18-12-6 Calorie Row (women’s 25-20-15-10-5)
15-12-9-6-3 Hang Squat Clean #135/#95
(18:00 Cap)

A..3

3 Rounds
20 Ipsilateral Deadbugs
10(e) Side Pillar w/ Dip

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1000m Row
50 AbMat Sit Ups
10 DB L-Sit Press #35/#20
Row 800m
40 AbMat Sit Ups
10 L-Sit Press
Row 600m
30 AbMat Sit Ups
10 L-Sit Press
Row 400m
20 AbMat Sit Ups
10 L-Sit Pres
Row 200m
10 AbMat Sit Ups
10 L-Sit Press

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DB 12 Days of Christmas

1. Run 100m/10/8 Calories Cardio Machine
2. Wall Walks
3. Devils Press
4. Pull Ups
5. Toes to Bar/V-Ups
6. DB Front Squats
7. DB Push Press
8. DB Hang Power Cleans
9. DB Deadlifts
10. DB Lunges
11. DB Thrusters
12. HSPU/DB L-Sit Press
    RX:#50/#35
    
    
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