A. GENERAL (5:00)
2-3 rounds
12 Air Squats
12 Down & Ups
12 Lunges
12 Push ups / Knees
12 V-Ups / Knee Tucks / Sit-ups

B. SPECIFIC (10:00)
Grab Dumbells for Workout
Go over:
- Thrusters
- Hang Snatch
- Step ups / Lunges
- Push Press
- Hang power cleans
- Devil's Presses

“12 Days of Christmas”

1 Wall Walk / Bar Muscle up
2 Dumbbell Thrusters
3 Pull ups
4 Alt Dumbbell Hang Power Snatch
5 Push ups
6 Dumbbell Step ups / Lunges
7 Box Jumps @ 24/20”
8 Dumbbell Push Press
9 Burpees
10 Alt Hang Dumbbell Power Cleans
11 Toes to Bar / V-Ups
12 Devil's Press

@ 50/35 lbs x 1

Score: Time
TC: 35 minutes
KG: 22.5/15

Scaling Options
Beginner
1 Jumping pull up / Inchworm push up
2 Dumbbell Thrusters
3 Ring Rows
4 Alt Dumbbell Hang Snatch
5 Hand Elevated Push ups
6 Step ups / Lunges
7 Box Jumps / Plate Hops
8 Dumbbell Push Press
9 Burpees
10 Alt Hang Dumbbell Power Cleans
11 Sit-Ups
12 Devil's Press

@ 25/15 lbs x 2 (or 1)

Intermediate
Reduce DB to 35/20 lbs
Modify Bar Muscle up to Jumping bar muscle up or Chest to bar pull up

Rest & Recover!
Take 5-10 minutes to stretch out, relax and have fun with your community