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3 rounds for time: Run 800m 20 kettlebell swings @53/35 30 double unders 40 air squats

A. 20 mins to build to a heavy back squat B. 15 mins to build to a heavy snatch C. 4 sets of snatch balance D. 4 round for time of. 10 dumbbell thrusters @45/25 15 deadlifts @135/95 20 pull-ups

12 days of Christmas at-home 1 – run 200 meters 2 – handstand push-ups or 20 second handstand hold 3 – jumping jacks 4 – push-ups 5 – mountain climbers 6 – tuck jumps 7 – sit-ups 8 – burpees 9 – air squats 10 – jumping lunges 11 – dips 12 – pistol squats

Day off

A. 20 mins to build to a heavy snatch B. 3 rounds for time of: 1 hill run 10 overhead squats @115/75 C. 3 rounds for time of: 20 double unders 10 burpees over the bar 5 snatches @70% of what you snatches today