Warm-Up
8:00 minute EMOM
min 1: 200/180m Row
min 2: 10 Scapular Pull-Ups + 10 Kip Swings
min 3: 20 Alternating V-Ups
min 4: :10 sec Ring Support Hold + :10 sec Bottom of Dip Hold
"12 Days of Xmas"
For Time
Metcon
12 Days of Xmas
100m Run
2 Thrusters 40/25
3 Pull Ups
4 Pistol Squat
5 HSPU/ Pike Push Up
6 Deadlift 100/70
7 T2B/ Knee Raise
8 Push up
9 Butterfly Sit up
10 DB Snatch 22.5/15
11 Burpee
12 Goblet Squat 24/16
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
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