“The 12 Days of Christmas”
1. Snatch 50/35kg
2. C2B Pull-up
3. Dips
4. Power Cleans 50/35kg
5. Burpee
6. Toes to Bar
7. Front Squat 50/35kg
8. Hand Release Push-ups
9. Calorie Row
10. Deadlift 50/35kg
11. Pull-ups
12. OHS
*For those of you who are new to this workout, it is performed as per the song. 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.
*We won’t be imposing a cut off, so if you’re keen to finish the workout you are welcome to run into the next session.
*Please be well hydrated for this long workout!

A. Pick one of the following:
1. EMOM x 10: Pull-ups/Muscle-up
2. 5 x max reps unbroken Pull-ups/Muscle-up
3. 100 Pull-ups/30 Muscle-ups for time
*Either repeat last week’s choice and try to improve, or try a different option.

B. AMRAP in 8 min:
Max effort L-sit.
*Run 100m each time you break.

For time:
100 Thrusters 40/30kg
*50 Double-unders each time you break.
*You may only rest in the overhead and front rack positions.

For time:
Run 1600m
50 Power Snatch 35/25kg
Run 1600m
*Power Snatch are to be performed in “batches” of touch and go reps.

A. Pick one of the following:
1. EMOM x 10: Pull-ups/Muscle-up
2. 5 x max reps unbroken Pull-ups/Muscle-up
3. 100 Pull-ups/30 Muscle-ups for time

B. L-sit: Accumulate as much time as possible in 5 min.

AMRAP in 3 min. of:
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Rest for 1 min. and repeat for five cycles.
*Compare to last time – here.

A. Front Squat 10-8-6-4-2

B. Three rounds for time of:
10 Thrusters 50/35kg
50 Lateral Jumps (over barbell)

Thanks to everyone who joined in for the festivities at the Christmas party! We had a great night and hope you did too!

A. Four sets x max. reps strict pull-ups.
*Rest 2 min. between sets.
*Add weight if your first set is 10/7 or more.

B. Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Toes to Bar

7:00am
In teams of 3, 4 or 5:
500 Burpees for time (onto a 10kg plate)
*Burpee sets must be at least 10 and no more than 20.
*Run or row 200m after each set of Burpees.
*One team member performing burpees at a time.

I will be commencing my 500 burpees at the same time as the class with the goal of keeping up with as many teams as possible. Afterwards, please hang around for the BBQ breakfast supplied by the Nautical Roofing Crew!

Chris’s 500 burpee breakdown times:
100- 6.17
200- 14.31
300- 23.09
400 – 33.32
500- 43.30