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A.
1 power clean 
1 power clean + 1 front squat 
1 power clean + 1 front squat + 1 push jerk 
4 working sets- same weight from start to finish 

B.
10 power cleans – moderate
20 OH KB walking lunges – moderate
*3 rounds

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Scott

Partner WOD 
Every minute on the minute for 20 minutes
Odd minutes: max rep partner wall ball for :45

Even minutes: max reps alternating burpees for :45 

Score total wall ball and total burpees, wall ball reps are performed with one wall ball, partners standing side by side throwing the ball back and forth

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Jerry

every 4 minutes for 16 minutes (4 sets total)
100 double-unders
15 Chest to bar pull-ups
10 push-ups 

no score, just work

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A.
Build to a “Curtis P” complex above workout weight:
1 Power Clean
1 Front Rack Lunge Left
1 Front Rack Lunge Right
1 Shoulder to Overhead

B.
30 Curtis P’s for Time:
1 Power Clean
1 Front Rack Lunge Left
1 Front Rack Lunge Right
1 Shoulder to Overhead

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Bob

A.
10 Minutes of work building to harder version of your “Normal” rope climb/handstand pushup

B.
As many rounds as possible in 10 minutes:
10 Handstand Push-ups
1 Suicide Sprint (Half-Full, Longways)
1 Rope Climb
1 Suicide Sprint

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JRoss and Dr. Dave – 2 of the 6am staples

A.
Strict Toes to Bar
4 x 8 – Weight (med-ball) as Needed, sub strict knee raises or V-Ups

B.
50-40-30-20-10
Kettlebell Swings (Light – no more than 2 sets on any round)
Abmat Sit-ups

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Emily has the Christmas Spirit

A.

Back Squat – Build to a heavy set of 5, then Build to a heavy set of 2 – focus of the day

B.
As Many Rounds as Possible in 7 Minutes:
10 Pistols (sub. 20 air squats)
100m Row

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That’s why they call him Red Velvet even when he wears blue…..smooth

A.
Every Two Minutes on the Minute:6 total sets, building in weight
3-Position Clean (High Hang, Hang, Full)

B.
Four Rounds for Time
4 Squat Cleans (Heavy, should be singles)
16 Box Overs
64 Double Unders

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