Skill: Front Squat, est a 1RM Wod: EMOM(18) Min1: 12 Box Jump Min2: 3 Squat Clean (heavy) Min3: 7 Strict Pull-Up

3min AMRAP 500m Row Max Burpee over Erg Rest 3min 5min AMRAP 600m Run 15 Power Clean Max Wallball Rest 3min 7min AMRAP 50 DU 400m Row 30 KBS 20 T2B 10 Burpee Box Jump Max Rope Climb Rest 3min 9min AMRAP 3 rounds of: 21 Sit-Up 15 Air Squat 9 Deadlift then Max HSPU

Choose your adventure… Flush: 25min AMRAP 20 Slamball 20 DU 20 Bicycle 20 Jumping Squat 20 Pattycake Push-Up Weightlifting: A) Every 30sec for 10min: 1 Snatch or Clean and Jerk (athlete's choice) B1) 4x3 BTN Press B2) 4x3 Backsquat 80% C1) 4x3-5 Weighted Pull-Up C2) 4x3-5 Weighted Dip Endurance: (500m Row/30sec Rest)x3 Rest 3min (300m Row/30sec

Skill: A1) 3x10 Evil Wheel A2) 3x20m Death March Wod: 5 rounds 100m Tire Drag

Skill: snatch technique A) 5x2 Snatch Balance B) 5x2 Overhead Squat C) 5x2 Snatch Wod: for time DU 50-40-30-20-10 HSPU 15-12-9-6-3

??Don't forget about the CFD Christmas Party and Toy Drive THIS Saturday! Last day to RSVP is Wednesday!!!?? Skill: 5x3 Thruster (heavier than last week) Wod: 14min AMRAP, in partners 7 Front squat 7 Pull-up 7 Burpee 7 Row calorie 7 KBS

Friday Mash-Up 12min AMRAP, 3,6,9,

Choose your adventure… Flush: 25min AMRAP 40 DU 20 Lunge 40 Bicycle 20 Slamball 40 Flutter Kick Weightlifting: A) Clean and Jerk: 60%/3, 65&/3, 70%/3, 75%/3, (80%/3)2 B) Front Squat: (75%/3)8 C) Muscle-Ups Endurance: 9 Rounds 1:40 Row / :20 Rest

Happy birthday, Greg! Skill: Evil Wheel, 7x5 Wod: for time 30 Man-Maker 1k Row 30 Back Squat 800m Run 30 DB Step-Up 2mile Assault Bike

Skill: EMOM(8) 5 TnG Power Snatch 30 DU Wod: 4 rounds for time of 6 HSPU 9 OHS 12 Pull-Ups