5 Rounds Every 6 Min
RX
200m Run
6 HSPU
9 Burpee Pull Ups
12 Hang Snatch 95/65
200m Run
Pico
200m Run
6 Z press
9 Burpees to target
12 Hang snatch
200m or curb run
Slowest round is your score
12 Days of Christmas
1 Thruster
2 Shoulder to overhead
3 Hang Power Cleans
4 Deadlifts
5 T2b
6 Box jumps
7 KB swings
8 Lunge Steps with KB
9 Push ups
10 Pull Ups
11 Wall Balls
12 Calorie Machine
RX+ 135/85 53/35 20/14 24/20
RX 105/75 35/25 20/14 24/20
How the workout works
1
21
321
4321
54321
……..
12,11,10,9,8,7,6,5,4,3,2,1
Amrap 12
Spicy RX
30/24 Calorie Row
20 DB Bench 50/35
100 Double unders
Mild RX
30/24 Calorie Row
20 DB bench 35/25
100 Combo jumps
Pico
25/20 Calorie Row
15 DB bench
100 singles
Team of 2
– 40 sb box step ups-
•100 cal row
• 80 s2oh
• 30 synchro shuttles down/back
• 80 pull ups
•100 cal row
-40 sb box step ups-
Spicy – 100/70 sb, 115/83, 20 inch box.
Mild – 70/50 sb, 95/63, 20 inch box.
Pico- med ball sub for sandbag
Pico Team of 2
– 40 sb box step ups-
•80 cal row
• 60 s2oh
• 30 synchro shuttles down/back
• 60 pull up variation
•80 cal row
-40 sb box step ups-
Building to a moderate 2 rep Snatch Drop and reset between reps)
3 Rounds for Time
15 min time cap
RX
9 Burpees over the DB
15 Goblet Squats
21 DB snatch
50/35
Pico
6 Burpees over the DB
12 Goblet Squats
18 DB snatch
