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For Time: 2021m Row (Buy-In) 3 Rounds: (years at sweetwater) 12 / 9 Calorie Bike 31 Wall-Ball Shots (20, 14) 20 SADB Snatch (50, 35) 21 Push-Up

0:00 – 7:00 3 Round (Buy-In) 10 SADB Buster (alternating) (50, 35) 1 Rope Climb In Remaining Time: Max Rep Bar Muscle-Up / JBMU 10:00 – 20:00 Max Effort Shankle Complex

For Time: 50 Air Squat 50ft Handstand Walk 50 Toe-2-Bar 50ft Handstand Walk 50 / 40 Calorie Row 50ft Handstand Walk 50 Deadlift (185, 135)

AMRAP 5 x 3 12 Power Snatch (75, 55) 9 / 7 Calorie Bike 6 Box Jumps (24, 20) *rest 2:30 between each AMRAP

5RFT 50 Double Unders 7 Power Clean 8 Bar-Facing-Burpee 5 Front Squats 6 C2B Pull-Up Rest 1:00 (add weights) Round 1: 135, 85 Round 2: 155, 105 Round 3: 165, 125 Round 4: 175, 135 Round 5: 185, 145

“12 Days of Christmas v. 2021” 1 Dbl DB Devil Press (35’s, 20’s) 2 Bar-Facing-Burpee 3 Front Squats (155, 100) 4 Calorie Echo Bike 5 Dbl DB Thrusters (50’s, 35’s) 6 C2B Pull-Up 7 Hang Power Clean (155, 100) 8 Calorie Row 9 Dbl DB Deadlifts (50’s, 35’s) 10 Toe-2-Bar 11 Push-Jerk (155, 100) 12

EMOM 12: Clean & Jerk x 1 (+ weight) 3RFQ 1:00 Elbow Plank Hold :45 Dead Hang (hollow body) :30 Wall-Sit Hold :15 L-Sit Hold :20 Jump-2-Support Hold :40 Hollow Body Hold 1:00 Front Rack Hold (115, 75)

Every 1:40 x 5 Front Squat x 3 (+ weight) 0:00 – 8:00 AMRAP 15 / 12 Calorie Row 10 Wall-Ball Shots (20, 14) 2 Ring Muscle-Up / 5 Jumping RMU 8:01 – Completion: “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders

EMOM 12: Snatch x 1 (+ weight) 3RFT 7 Box Jumps (24, 20) 14 SADB Devil Press (50, 35) 21 Med-Ball Abmat Sit-Up