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WODMetcon (Time)5 Rounds 600m Row 10 Squat cleans 95/65 10 Push press 15 Back ext 15 GHDSU

WODMetcon (Weight)12 Minute EMOM 3 Power Snatch AHAPMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 5 Power Snatch 115/85 10 HRPU 15 Cal Bike 20 Lunges 10 Ea Leg

WODMetcon12 days of christmas (Time)12 days of Christmas: 1 fence run (200m row sub) 2 HSPU 3 pull ups 4 wall balls 20/14 5 kb swings 70/53 6 OH plate lunges 45/35 total reps 7 hang power cleans 135/95 8 box jump overs 24/20 9 TTB 10 DB snatch 45/35 total reps 11 burpees 12 front squat 135/95

WODWeightliftingDeadlift (5x5)Deadlift (5x3)Good Mornings (5x8)Metcon10 min EMOM Min 1: 7 Pull ups Min 2: 7 T2B

WODBill's Booster (Time)4 Rounds 800m Run 21 KBs 70/53 15 Burpees 9 Manmakers 35/25 3 Wall walks