Warmup

Strength

6sets x2

Tempo back squats

4 sec down

2 sec pause

Reg speed up

Wod

30 min cap

‘12 DAYS OF CHRISTMAS’

1 burpee

2 box jumps 24/20

3 hspu

4 clean n jerks 95/65

5 push-ups

6 toes to bar

7 kb swings 53/35

8 double unders

9 ring dips

10 pistols

11 pull-ups

12 thrusters 95/65