12-9

-Buy in

5-1 bear complex
-W.O.D.(“MEGAN”)

21-15-9 Rounds for Time

Burpees

American Kettlebell Swings (53/35) 

Double-Unders(singles 63/45/27)
-cash out 

Work on a skill

Roll/stretch


12-8

-Buy in(3 rounds)

5- kang squats

20-bar touches
-skill/strength( tabata)

Goblet squats 53/35

Push-ups
W.O.D.(10 min.)

10-med ball squat cleans (20/14)

20-mtn climbers

30-Toes to wall
-cash out

2-30sec. Sprints

Roll/stretch


12-7

-Buy in(3 rounds)

20-halos 10L + 10R

20-sit ups
-skill/strength(8 min. Emom)

1st-5 deadlifts 

2nd-handstand hold
-W.O.D.(14 min. AMRAP)

10-kettlebell deadlifts 53/35

10-kettlebell shoulder to overheads (5L + 5R) 53/35

10-hang power cleans 95/65
-cash out

3-arm bars each side

Roll/stretch


12-6

-buy in(2 rounds)

10-swings

10-up downs

5-wall squats
-skill/strength(8 min. Emom)

1-snatch+2 overhead squats
-W.O.D.(20 min. Total)

*10 min. Emom*

1st- 10 cal row

2nd-10 burpees

*10 min. Emom*

1st-8-toes to bar

2nd-2-rope climbs or 8 single ring rows + 8 air squats
-cash out

1-1 min. Sprint

Roll/stretch


12-5

-Buy in(3 rounds)

10-air squats

5-push-ups

10-pass throughs
-skill/strength(10 min. E2mom)

6-8 back squats
-W.O.D(12 min. AMRAP)

8-overhead lunges(stepping backward)45/25

16-Russian twists

32-double unders or 96 singles
-cash out

1 min. – bar hang

Roll/stretch


12-2

-Buy in 

5-1 bear complex 
-W.O.D.(freestyle Fran)

45-thrusters (95/65)

45-pull-ups

*Break it up any way you want*
-cash out

Work on a skill if you feel up for it!!

Roll/stretch


12-1

-buy in(3 rounds)

10m-duck walk

10m-bear crawl

10m-lunge
-skill/ strength(Tabata)

-flutter kicks

-swings
-W.O.D.

3 min. – jumping rope

Then

60-mtn climbers

60-burpees

60-air squats
-cash out

2-30 sec. sprints

Roll/stretch