400 M Run D.R.O.M.s Strength 2-2-2-2-2 Metcon: 5 rounds 5 Ground to overhead (135/95) 10 Overhead lunges 15 Back squats

400 M Run D.R.O.M.s “12 Days of Christmas” 1 Bear Complex 2 Snatches (95/65) 3 Strict Press 4 Burpees 5 Front Squats 6 Pull-ups 7 Hang Cleans 8 Push ups (hand release) 9 Back Squats 10 Lateral Bar Jumps 11 V ups 12 Overhead Squats

400 M Run D.R.O.M.s Strength Bench Press 5-5-3-3-1 Metcon: 21-15-9 Body Weight Bench Press 400 M Run

400 M Run D.R.O.M.s Strength: 5-5-3-3-1 Strict Press Wednesday: 15 split jerks 185/115 75 D.U. 9 split jerks185/115 12 wall ball sit ups 9 Split jerks 185/115 75 D.U. 15 split jerks 185/115 12 wall ball sit ups

400 M Run D.R.O.M.s Strength Squat Cleans 5-5-3-3-1 “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips

D.R.O.M.s Strength Back Squat 5-5-3-3-1 Metcon: 9-7-5 Squat (225/155) Muscle-ups (2:1 Pull-ups Chest to bar)