Thursday, 12/23

Warm Up

2 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Plank to Squat
10 Alt Samson Lunges

Prep (5 minutes)
1×3 Hang high Pulls+3 Hang Power Cleans+5 Thrusters
2×5 Kip Swings+3 Hang Power Cleans+3 Thrusters (working up)

12 Days (38 Min cap)

1 Round of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)

2 HSPU
3 Thrusters (135/95)
4 Burpee Box Jumps
5 Hang Power Cleans
6 Toes to Bar
7 Plate G2OH (45/25)
8 OH Plate Lunges (45/25)
9 V-Ups
10 Single DB Step Ups (50/35)
11 Deadlifts (135/95)
12 Devils Press