The Last Class Before Christmas

For Time

100 Calories

80 Wall Ball

60 Box Jumps

40 Burpees

20 Burpee Box Jumps

10 Burpee Muscle UPS/Chest to Bar/ Pull Up

A. Back Squat 

3x 8-10 @70-75% of last weeks 1RM

B. 3 Rounds For Time:

10 Bar Muscle Ups

20 DB Snatch @22.5/15

10 Burpee Box Jumps @24”/20”

A. 10 Minutes to find a heavy single power clean in pairs.

B. AMRAP 20

Split the work as you like

10 Power Cleans @ 80/55

20 Synchronised Down Ups

30 Box Jumps 24/20

400m Row

A. Every 30s x 10 minutes 

1 Clean + 1 Split Jerk

At last weeks weight – 10%

B. AMRAP 9

4 SA DB Thruster

4 SA DB Thruster

8 Pull Up / C2B

24 Double Unders