Monday – 12/27/21:
“Red Handed”
AMRAP 9:
 3 Hang Power Snatches 75 / 55 lb
 3 Burpee Pull-ups
 6 Hang Power Snatches 75 / 55 lb
 6 Burpee Pull-ups
 9 Hang Power Snatches 75 / 55 lb
 9 Burpee Pull-ups
 …
[Add 3 Reps Per Round]
SCORE: Rounds + Reps. If you finish the 15’s and get 2 hang power snatches your score would be 5+2.
Cash Out:
3 Sets, No Rest:
10-15 Bench-supported single-leg glute bridge each leg
8-12 Band row + External Rotation + Press
Tuesday – 12/28/21:
Back Squat
E3MOM x 3
(2 sec pause at parallel on reps 1-3)
Work to heaviest set of 10 you can without failure!
“Boom Boom Pow”
For Time:
30 Double Dumbbell Thrusters @dumbell(50/35)’s
50/35 Calorie Assault Bike
150 Double Unders
*mod 2:1 single unders
SCORE: Time
Wednesday – 12/29/21:
“Sam’s Jam”
5 Rounds:
30/21 Calorie Row
1 Round of “DT”
Rest 2 Minutes Between Sets
Round 1: 185 / 135 lb
Round 2: 165 / 115 lb
Round 3: 155 / 105 lb
Round 4: 135 / 95 lb
Round 5: 115 / 85 lb
CONDITIONING CATEGORY: Grind
ROW: Less than 2:30.
“DT” 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks is 1 round.
SCORE: Total time including rest.
Thursday – 12/30/21:
“Partner Midnight Train”
20-18-16-14-12-10-8-6-4-2:
Chest To Bar Pull-ups
Squat Snatches 95 / 65 lb
*between each round Partners share 30/27/24 Cals on the assault bike (M/M,M/F,F/F)
SCORE: Time
Friday – 12/31/21:
Midnight Kiss:
Partner Wod
31 Min AMRAP
31 Partner Wall Balls 20/14
31 Deadlifts 185/125
31 Burpee Box Jumps 24/20
Reps are partitioned as needed except for the partner wall balls.
If teams are mixed and want the Rx must use a 20# ball. Male throws to 10′, female throws to 9′