E2M OH Squat 5-5-5-5-5 *Increase weight each set   E2M Thruster 5-5-5-5 *Increase weight each set   :5 to complete 500m Row Then, max Squat snatches 75/53   *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on bench) ...

EMOTM x 20 1 - 5 Strict HSPU (RX+ = deficit, Kipping = scaled) 2 - 10 T2B 3 - 15 GHD Sit ups 4 - 30 Double unders (RX+ = unbroken)   Finish with: 4 Rounds 50m Farmers Carry (AHAP) *Increase weight each set *Rest as much as needed between sets ...

E2M Front Squat 3-3-3-3-3 *Increase weight each set   E2M Back Rack Alt. Forward Lunges 10-10-10-10 *5 per leg *Increase weight each set   :6 AMRAP 3-6-9-12-15… Wall Ball 30/20 C2B Pull up *Add 3 reps each round   *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 100 Glute bridges (no weight) ...

WOD: 12 Days of Christmas 1  C&J 95/63 2 Front Squats 95/63 3 Power Cleans 95/63 4 Deadlifts 95/63 5 Burpees over the bar 6 Pull ups 7 Box Jumps 24/20 8 KB Swings 53/35 9 Wall ball 20/14 10 Hand release push ups 11 Jumping lunges 12 Clusters (Clean to Thruster) 95/63 *Just like the song...