20 Anchored Sit-ups 10 DB Renegade Rows (22.5/15 kg.) 5 DB Devil’s Presses AMRAP 15 min.

20 Deadlifts (125/85 kg.) Run 400 m 20 KB Swings (32/24 kg) Run 400 m 20 Overhead Squats (50/35 kg.) Run 400 m 20 Burpees Run 400 m 20 Chest-to-bar Pull-ups Run 400 m 20 Box Jumps (60/50 cm.) Run 400 m 20 DB Squat Cleans (20/10 kg.) Run 400 m

21-15-9 Back Squats (40/25 kg.) Knees-to-elbows Then, in time remaining in 20 min., perform AMRAP: 10 Back Squats (35/20 kg.) 10 DB Single-arm Alt. Push Presses (17.5/10 kg.)

20 Speed-skaters 15 Jumping Air Squats 10 Push-ups 5 V-ups AMRAP 12 min.

10 Weighted Lateral Step-ups (22.5/15 kg.) 40-m Crab Walk 10 Weighted Lateral Step-ups 40-m Bear Crawl 3 rounds

12 Days of Christmas 1 Power Clean + Jerk 2 Bar Muscle-ups 3 Front Squats 4 Toes-to-bars 5 Ring Dips 6 Box Jumps (60/50 cm.) 7 Pull-ups 8 Deadlifts 9 KB Swings (24/16 kg.) 10 Sit-ups 11 Burpees 12 Overhead Lunges Barbell load: 70/50 kg.