General Warm-up: 
10 min warm-up for back and hips for Heavy Squats
No static Stretching
3 rounds:
10 Bridges
10 light-banded Adductor & Adductor Pulls
Strength:
Back Squat, 1 x 2 at 100% 1RM
WOD:
6 min AMRAP:
3 High Box Jumps
6 Hang Power Clean (light)
9 Toes-to-bar
“Continuous effort – not strength or intelligence – is the key to unlocking our potential” – Winston Churchill.
Rest!
“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” – Tom Bodett.
WOD: 
15 min Clean technique
15 min Split Jerk technique
then:
Find 1RM Clean & Jerk
“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden.
General Warm-up: 
5 x 3 High Box Jump
5 x 20-seconds hold Sampson Stretch
then:
2 x 1 90% Power Snatch
2 x 2 85% Power Snatch
WOD:
3 rounds:
400 meter Run
21 Burpees
21 Wall Balls
“Dream as if you’ll live forever, live as if you’ll die today.” - James Dean.
Warm-up: 
3 rounds:
10 Bridges
5 single-leg Bridges
20 banded leg Curls
WOD:
10 rounds: 2 min on, 1 min off:
5 Dips (on rings if you can do without band)
10 Sit-ups (knees-to-elbows if you can string together)
15 Air Squats
Total rounds and reps is score. Pick up where you left off after each rest.
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” – Maria Robinson.
Warm-up: 
10 min Shoulder Mobility
15 min behind the Neck Split Jerk
WOD:
21-15-9:
Burpee over Box Jump, 24/20#
CTB (chest-to-bar) Pull-up
“Intellectual growth should commence at birth and cease only at death” – Albert Einstein.
12 Days of Christmas WOD:
12 Squat Clean and Jerk
11 Burpee Box Jump, 24/20#
10 CTB Pull-ups
9 Power Snatch
8 Ring Dips
7 Power Cleans
6 Push Jerk
5 Front Squats
4 Man-makers, 30/20#
3 Turkish Get-ups (each arm), 53/35#
2 Muscle-ups (bar or rings)
1 800 meter Run
RX weights 105/75
“MERRY CHRISTMAS!!”
