Skill: Rope Climb *long sock required **pick another skill if you will do rope climb in the Wod

Wpd: 5min AMRAP 6 Wallball 3 Burpee SKill: 5 rounds, not for time 3 Strict Press @ 80% 5 Deadlift @ 80% 3 Back Squat @ 80%

Friday Mash-Up 21-15-9 Wallball Hang Snatch Rest 3min 7 rounds 5 Deadlift 5 Ring Dip 5 T2B Rest 3min 20 Pull-Up 30 KBS 40 DU 50 Air Squat 40 DU 30 KBS 20 Pull-Up

Choose your adventure… Flush: EMOM(25) Min1: Row Min2: OH Hold Min3: Assault Bike Min4: Plank Min5: Jump Rope Weightlifting: A) Hang Clean: 65%/3, (70%/3)3 B) Clean Pull: (105%/3)4 C) Split Jerk: 70%/3, 75%/3, (80%/3)2 D) Front Squat: 78%/3, 83%/1, 78%/3, 85%/1, 78%/3, 87%/1 Endurance: 800m Run, 4min Rest 600m Run, 3min Rest 400m Run, 2min

Skill: A1) 2x40m Death March A2) 2x15 Supine Ring Row Wod: 15min AMRAP 30m Lunge 15 DB Snatch(R) 30m Bear Crawl 15 DB Snatch(L)

Skill: EMOM(10) 3 TnG C&J Wod: for time 10 Thruster 50 DU 8 Thruster 40 DU 6 Thruster 30 DU 4 Thruster 20 DU 2 Thruster 10 DU RX: 115/85

Skill: Rope Climb (must bring a long sock) Wod: 15min AMRAP 15cal Row 10 Pistol 5 Deadlift

Choose your adventure… Flush: 5 rounds of 15 Slamball Clusters 20 Atomics 60sec Plank 400m Run/Row Weightlifting: A) Every 90sec for 12min: PC+HSC+PP+PJ B) 4×8 Bench Press C) 4×8 DB Row Endurance: (600m Run/Row, 60sec Rest)x3 (400m Run/Row, 45sec Rest)x3 (200m Run/Row, 30sec Rest)x3

Happy belated bday, Patrick! Skill: A1) 3x30m Death March A2) 3x15 GHD Sit-Ups Wod: "Dirty 33", for time Burpee Box Jump Pull-Ups KBS DB Lunge K2E Push Press Wallball

Reminder: regular class schedule this week, no class Dec26 Challenge: for time, 500m Row or 1mi AD Wod: 10min AMRAP 7 Power Snatch 21 DU