Holiday Schedule:
We will be closed Christmas Day and New Years Day. No other changes to our schedule.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

150 m row

10 ground to overhead with bumper

10 Russian Twists

10 air squats

Workout warmup:

10 min EMOM:

Power snatch complex of:

Min 1-5

1 from hip+1 from hang+1 from ground

Min 6-10

1 from hang+2 from ground

Workout:

Naughty or Nice    
12 min AMRAP

Ascending ladder
3-6-9-12…
Hang Power Snatch 95/65, RX+ 115/75
Bar over Burpees (lateral)
Wall Ball (20,14)

Lift:

Bench Press

7x7 Start at 70% and add weight if you can

Skill:

5 rounds of

15 GHD situps

10 Dips