**Monday 12/12/2016**

Strength

A1. Push Press 6 x 6

A2. Strict Pull up 6 x 5-10

Gymnastics/Connectivity

Plank with Transfer

5 x 4 (2 x 2.5kg)

MetCon

AMRAP x 12 Mins

GTOH x 15 (50/32.5)

Double Unders x 50

**Tuesday 13/12/2016**

Gymnastics/Connectivity

AMRAP x 8 Mins

20′ Handstand Walk

or

Partner assisted Handstand Walk

or

Round the World

Strength

In 12 Mins work up to a heavy

Power Snatch + Hang Snatch

MetCon

15/12/9/6/3

Burpee OB

Thruster (45/30)

**Wednesday 14/12/2016**

Gymnastics/Connectivity

Suitcase Carry 3 x 30s E/S

Strength

A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

MetCon

6 Rounds

Push up x 10

DB Snatch x 10 E/S (25/15)

T2B x 10

After Party

DU x 150

**Thursday 15/12/2016**

Strength

A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon

In Teams of two

100 Med Ball Sit-up Passes (9/6)

Then

2 Rounds

Wall Ball x 60 (9/6)

Pull up x 40

Burpee x 20

**Friday 16/12/2016**

Gymnastics/Connectivity

8 Mins Frog Stand Progressions

Strength

A1. Deficit Double KB Dead Lift 3 x 15

B1. Single Leg Hip Thrust 3 x 12

B2. Modified Reverse Hypers 3 x 10

MetCon

“Fran”

21/15/9

Thrusters (45/30)

Pull up

**Saturday 17/12/2016**

MetCon

D12 CrossFit 12 Days of Christmas

1 Dead Lift *

2 Pull up

3 STOH **

4 Box Jumps (24/20)

5 Ring Row

6 KBS (24/16)

7 GTOH **

8 KB/DB Snatch (24/16)

9 Push up

10 Front Squat **

11 T2B

12 Burpees

* 70-80% Dead Lift 1RM

** 70-80% OHP 1RM