1/11

EMOTM 10 Minutes
1 Deadlift
4 HSPU

3 Rounds
15 Alternating DB Snatch (70/50)
15 Toes to Bar
15 Push Press (95/65)
Rest 1 Minute

EMOTM
235/4 HSPU for first 5 rounds, then 3 for 1, then 2 for the rest

Metcon: 11:53 w/25 situps per round instead of TTB

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12 Days of Christmas

1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Snatch (53/35)
5 Box Jump (30/26)
6 Sit Up
7 Deadlift (185/125)
8 Push Up
9 Squat
10 KB Swing (1.5/1)
11 Burpee
12 Toes to Bar

32:02RX

Holy sh*tballs. That sucked.

12/11

EMOTM 10 Minutes
2 Deadlifts
1 Set Strict Pull-ups (No more than 10)

AMRAP 10 Minutes
4 HSPU
8 1 Arm DB Snatches (70/50)
12 DB Step-ups (24/20)

EMOTM
175#
2 Pullups

Metcon: 4 rx first round then dropped to 40#

11/27

EMOTM 10 Minutes
2 Power Snatch
4 HSPU

4 Rounds:
12 Games Standard Box Jumps (24/20)
10 Alternating DB Step-Ups (70/50) (One DB)
8 Toes to Bar
6 DB Snatches (70/50)

EMOTM
85# w/ 4hspu first 2 rounds then a steady decline… bleh

Metcon: 12:02RX
This sucked donkey balls.

11/20

EMOTM 10 Minutes
2 Snatch High Pulls (100-110% of your 1RM Snatch)
4 HSPU

5 Rounds:
10 Pullups
15 Jumping Squats (45/35 – barbell racked on back)

EMOTM
115 w/4 HSPU for 1st 5 rounds and 2 for the last 5 rounds

Metcon: 9:46rx

11/2

EMOTM 10 Minutes
1 Snatch Balance
4 Toes to Bar

10 HSPU
20 Burpees
40 Wallballs (20/14 to 10ft)
10 HSPU
15 Burpees
30 Wallballs
10 HSPU
10 Burpees
20 Wallballs

EMOTM
W/60#s

Metcon: 13:22rx

10/5

EMOTM 10 Minutes
2 Deadlifts
4 HSPU

3 Rounds
Run 400m
21 KB Swings (70/53)
15 Ring Dips

EMOTM
DLs 195
2 HSPU per round

Metcon:
17:?? Rx
Life sucker.