Cassie

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

40' bear crawl

40' sideways bear crawl, change directions at 20'.

40' crab walk

20 RKBS

10 goblet squats

Workout warmup:

Set up stations and perform 5-10 reps of each movement.

Workout:

12 Days of Christmas
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Wall balls
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc. 

Endurance:

Same Workout

Lift:

On the 2 min for 10 rounds

1 PC mid thigh+1 squat clean mid thigh+1 squat clean from ground. Add weight as you can.

Skill:

Kipping dips

Accumulate as many dips in 5 min.