Monday
A. EMOM 7 – 2 Halting Snatches; pause 2 sec below the knee on the first rep, pause at mid thigh on the second rep

B. “The Breakfast Club”
AMRAP 15
50 ALT DB Snatch@50/35#
50 Box jump over@24/20
20 Muscle-Ups(Ring or Bar) or 7 rope climbs

Scale for muscle-Ups is 20 chest to Bars or Pull-Ups

C. Extra
Overhead Hold :30 sec x 4; heavier than last time
Single Leg Hip extension – 10 x 4 sets

Tuesday
A. Front Squat + Back Squat – 3 + 5, Work up to a heavy for the day

B. “Less Than Zero”
AMRAP 10
7 Burpees
7 TTB
7 Front Squats@115/80
Rest :30 sec

C. Extra
Tempo Bulgarian Squat 8-8-8-8, 4 sec eccentric, 2 sec pause at top
Banded Stiff arm Pull-Down – 8-8-8-8

Wednesday
A. EMOM 14
Even – 5 UB Power Cleans
Odd – 3-10 HSPU

*Scale for HSPU
HSPU to an abmat
HSPU feet(or knees) on a box
Z-Press – 6-8 reps

B. Core Complex
5 Hollow Rocks
5 V-Ups
5 Tuck-Ups
10 sec Hollow Hold
Rest 60 sec x 4

C. Extra
Banded Triceps Push-Down – 8-10 x 3
Powell Raises – 10-10-10

Thursday
A1. Deadlift – 5@60%, 5@65%, 5@70%, 5@75%, Max reps@80%

A2. Choose One:
Tempo Strict Chest to Bar Chin-Ups – 3-7; 4 sec eccentric on each rep x 5
Tempo Strict Chin-Ups – 3-7; 4 sec eccentric on each rep x 5
Negative Chin-Ups – 2 reps, 4 sec eccentric x 5
Modified Chin-Up – 3-5 x 5

B. Row
1K Row TT

Friday
“Johnny Be Good”
10 Rounds
:20 Sec Burpees
:20 Box Jump Overs@24/20
:20 Sec Bike@100%
Rest 3 min between efforts

Saturday
12 Days of Christmas WOD