Front Squat 3-3-3-3-3-3

20 min AMRAP:
40 Single DB Snatch 35/50 (20 on R, 20 on L)
40 Single DB Squats 35/50 (20 reps with DB in R hand on true front rack, 20 reps with DB in L hand on true front rack)

20 SPU (light band, recline pulls)

Live by Burpee!!! Gym Closed - Happy NYD - 2026!

20 min E2MOM:
1x through Complex:
6 DL
3 Hang Power Cleans
1 Jerks

WOD:
6 min AMRAP:
12 DL (155/225)
12 T2B

5-6 Sets:
10 Double DB Box Step Overs
Right INTO
2-4 Wall Walks
Right INTO
5-10 Strict Ring Dips

7 min AMRAP:
16 Box Jump Overs
24 KBS (35/53)

14 min AMRAP:
50 Wall Balls (14/20, 9/10’)
100 DU

16-18 min For Quality:
1-8 RMU, BMU, SPU (Pick one)
20-40 Shoulder Taps
20 Hollow Rocks

15 min AMRAP:
15 Double DB Thrusters (35/50)
15 C2B
15 Lateral Burpee Over DB (35/50)

Post: Strict Press 5-5-5-5-5

Closed - CHRISTMAS DAY

Go for a Run!

OR

20 min AMRAP:
20 Sumo Jacks
20 Lunge-Lunge-Squat
20 Plank Push Ups
20 Burpees
20 AMSU
20 Shoulder Taps

30 min AMRAP:
400m Run
10 DL (95/135)
10 Power Cleans (95/135)
10 Jerks (95/135)
10 RMU

Squat Snatch Build up to regrip double

3 RFT:
8 Squat Snatch (75/115, Comp 105/155)
16 Box Jump Ups (20/24)
16 T2B
16 Box Jump Ups (20/24)

5 Rounds:
1:30 @ Fast Pace
:30 @ Recovery Pace
:30 @ SPRINT Pace
1 min @ Recovery Pace

3:30 Rest Between Rounds

20 min AMRAP: Add 1 rep every round

1 C2B (Scale: pull up, jumping pull up, recline pull)
1 T2B
(If COMP: add in 1 BMU)
1 Squat Clean (Rx: 105/155, Comp: 135/185)

Post WOD:
100 Hollow Rocks

10 min EMOM:
2 Hang Power Snatch

For Time:
50 Hang Power Snatch (55/75)
800m Run
25 Hang Power Snatch (55/75)
400m Run
10 Hang Power Snatch (55/75)
200m Run

DL 9-7-5-5-3-3
*After each working set of DL: 8 Single DB SLDL R & L

8 min AMRAP:
10 DL (135/185)
60 DU

FS 5-4-3-2-1
Jerks 5-4-3-2-1

Finisher: 4 min Max Distance HSW 15’ turnarounds