For Time:
10 Double DB Devils Press (35/50)
10 Double DB Clusters (35/50)
10 Double DB Box Step Overs (35/50, 20/24)
20 Alt Arm Single DB Devils Press (35/50)
20 Alt Arm Single DB Clusters (35/50)
20 Single DB Box Step Overs (35/50, 20/24)
30 Burpees
30 Air Squats
30 Box Step Overs (20/24)

Post WOD: 5 min Alligator Drills

At Home (No Equipment) i1uvit Version of the 12 Days of Fitness WOD!

1 100m Run
2 Strict HSPU
3 Hollow Rocks
4 Mt. Climbers - each leg
5 Step Back Lunge Steps - each leg
6 Burpees
7 Air Squats
8 Push Ups
9 V-Ups
10 Sumo Jacks
11 Single Leg Hip Bridge - each leg
12 Turkish Get Ups (6 R/6 L)

Partner WOD: 1 person working, 1 person holding.
22 min “AMRAP”:
55 T2B - Rig Hang
44 Thrusters 70/100 - Double DB Farmer Carry Hold (35/50)
33 Lateral Bar Over Burpees - HS Hold on Wall
22 Rope Climbs - Double DB Front Rack Hold (35/50)

Deadlift 8-5-3-3-5-8

WOD:
3 RFT:
21 DL (Rx: 135/185, Comp: 175/265)
300m Run
9 WW

5x: Superset:
8 Strict Press
8 SPU
1:30 rest

5x: Superset:
14 Alt Arm Seated Z-Press
14 Cal Row
1:30 Rest
4 min Max Rep Ab Mat Sit Ups

Back Squat 10-8-6-4-2

WOD:
For Time:
500m Row
30 Box Jump Overs (20/24, Comp: 24/30)
10 BMU

20 min EMOM:
1x through complex unbroken:
6 DL
5 HPC
4 FS
3 S2OH
IRT: Single Unders

6 min AMRAP:
20 Step Back Alt Leg Lunge Steps (Comp: Pistols)
20 Push Ups

Partner WOD
5 RFT:
16 Synchro Alt Single DB Snatch (35/50)
10 Squat Clean & Jerks (You Go/I Go) (Rx: 95/135, Comp: 115/185)
50 DU - P1
50 DU - P2

POST WOD:
Clean & Jerk Work

Part 1:
7 Sets: 1 x Complex:
5 Hang Power Cleans
5 S2OH

Part 2:
5 min: Max Distance HSW

Part 3:
For Quality:
15-12-9-6-3
Heavy Russian KBS
Strict HSPU
Strict Pull Up

5x: 10 Double KB/DB DL → 50’ Carry → 10 Double KB/DB DL

14 min AMRAP:
20 Double DB Front Rack Step Back Lunge (35/50)
20 T2B
20 Double DB Front Squats (35/50)
20 C2B

2 Rounds for Max Reps + Cals:
On Running Clock: 2 min of Work at Each Movement
Double DB Devils Press (35/50)
Rope Climbs
HSPU
Assault Bike Cals
4 min Rest between Rounds

Squat Snatch Work

12 min AMRAP:
15 Box Jump Over (20/24)
11 Squat Snatch (Rx: 55/75, Comp: 75/115)
9 OHS (Rx: 55/75, Comp: 75/115)
7 RMU

You Go I Go:
50 BMU (Scale: SPU, light band SPU or rec Pull)
50 Squat Cleans (95/135)
50 S2OH (95/135)
100 T2B
100 WB (14/20, all 10’)
100 Ab Mat Sit Ups

Power Snatch Triples

10 min AMRAP:
10 BFOB
10 Snatch (65/95)
55 DU

For Time:
3 Rounds:
15 DL (155/225)
50’ HSW

2 Rounds:
20 C2B
50’ HSW

1 Round:
30 DL (155/225)
30 C2B