7 min AMRAP:
20 Double DB Box Step Overs (35/50, 20/24)
20 HSPU

-3 min Rest-

7 min AMRAP:
75’ HSW
30 Box Jump Overs (20/24)

5 min EMOM:
7 Tng Power Clean & Jerk

Build up on load in the Complex:
1 Front Squat
1 Jerk
1 Front Squat
1 Jerk

3 min Clock:
Max Rep C2B

25 min AMRAP:
500m Row/Ski or 1000m Bike
50 Box Step Ups (20/24)
30 Ab Mat Sit Ups

Snatch Work

8 min AMRAP:
6 RMU
10 Power Snatch (Rx: 65/95, Comp: 95/135)

Push Press 10-8-6-4-2-2
1 Down & Back of Single DB OH Walking Lunge: 25’ R + 25’ L - Complete after each set of Push Press.

15 min AMRAP:
50 WB 14/20, 9/10’ (Comp ladies 10’)
400m Run

DL: 10-10-10

WOD:
20 min AMRAP:
15 T2B
30 Alt. Single DB Snatch (35/50)
15 BFOB
50 DU

For Time: Fancy Fran
21-15-9:
Double DB Thrusters (35/50)
C2B

Post WOD:
5 working Sets of the Following: 3 Pause Front Squat + 1 Jerk

You GO/I GO
24 min AMRAP:
50 DL (155/225)
100 BFOB
200/250 Cal Row

Barbell Bench Press 10-8-6-4-2

8 min AMRAP:
18 T2B
50 DU

15 min work up in Squat Clean & Jerk re-grip Triples

27 min E3MOM:
3 Re-grip Squat Clean & Jerk
IRT: Max Cals on Machine

Gymnastics Day
EMOM: 20 min - rotate each min
5-10 SPU
5-10 SRD
1-3 Rope Climbs
1-5 Wall Walks

5 min Max Rep:
Burpee Pull Up (Comp: Burpee RMU)

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