Lat Smash 2:00 / Side
Then
Straight Through
20 Box Step Ups
10 Alternating DB Snatch
15 Box Jumps
10 Alternating DB Snatch
5 Burpee Box Jumps 

Toes to Bar Warm Up
15 Scap Pull Ups
12 Gymnastic Kips (Build to bigger, and bigger kips)
9 Kip w/ Knees Up
6 Knees Up with a Kick
Then,
EMOM 3 Minutes 3-8 Toes to Bar

Gymnastics Re-Test

Gymnastics Re-test (last performed the week of 11/15, check your score)
AMRAP 6 Minutes
40 DB Snatches 50/35lbs
20 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00
AMRAP 5 Minutes
30 DB Snatches 50/35lbs
15 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00
AMRAP 4 Minutes
20 DB Snatches 50/35lbs
10 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Score is total Toes to Bar Scaled: Use a 35/20lb DB, a 20/16″ box, and may perform Kipping Knee Raises.

Feel: Gas/Muscle Overload

Pacing: Sustain

Target Score: 60+ Toes to bar (More reps than test week Week of 11/15)

Firebreather Score: 120+ Toes to bar (More reps than test week Week of 11/15)

Scaling:

• DB Snatches: Reduce weight of DB before reducing repetitions
• BBJO: Reduce height of box before reducing reps
• Toes to Bar: Kipping knee raises or V-Ups (should be same version as test week)

Coach Focus: We have spent Phase 3 building capacity in the toes to bar and today’s the day to showcase all of that hard work. Prior to starting coaches should ask their to check their log-books for their previous score as well as any notes they took from test week before embarking on this retest. This workout should be performed the exact same way as test week (Week of 11/15). If this is an athlete’s first time performing this workout, we are looking for approximately 2 Minutes at the end of each round for Toe to Bar.

Lifting warm up

It’s retest week. Did the holidays throw you off. We are about to find out!

Barbell warmup

Then Last day of snatching
3 reps @ 70%
2 @ 75%
1 @ 80%
1 @ 75%
then, continue climbing upward to a new 1RM. The final, lighter single is intended to make the bar feel a bit lighter and force athletes to perform a mini “wave” as we’ve done in the previous 6 weeks.

Choose Cardio or Accessory:

Cardio

For Time
100 Unbroken Wallballs to 10/9′
Choose a weight that allows you to perform 100 unbroken. Rx athletes should shoot for 20/14lbs or heavier.

Scaled Option: 70 reps to 9/8′

Accessory
3 Rounds for Quality
:90 DB or KB Farmer’s Hold
40 S-Leg Glute Bridges (20/leg)

:90 Wall Sit Farmer’s hold should be heavy, but doable in 1 set. Rx would be 70/50lbs or heavier.

Gym is closed today.
Get outside and get a long walk or long slow run in. MOVE AROUND TODAY. get to bed early. Prep some good meals for Monday!

Merry Christmas! Enjoy the next few days. Counts your blessings, not your macros.
Gym is closed all weekend. See you on Monday

There are 4 classed today
5am, 6am, 9am and 10am.
Doors close at 11am. Get home and enjoy the holidays with family and friends.

“12 Days of Christmas”
1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/35
2 Thrusters 75/55 INT-65/45 BEG-55/35
3 Push Presses 75/55 INT-65/45 BEG-55/35
4 Power Cleans 75/55 INT-65/45 BEG-55/35
5 Power Snatches 75/55 INT-65/45 BEG-55/35
6 Kettlebell Swings 53/35 INT-35/25 BEG-25/15
7 Pull-Ups Or Any Progression
8 Knees-to-Elbows or Knee Raises
9 Box Jumps 24/20
10 Double-Unders or Singles
11 Burpees
12 Overhead Walking Lunges 45/25 lb Plate BEG-25/15
–Coaches Notes–
You will complete this workout just like the song the “12 Days of Christmas,”(Video Posted below with the song) goes. You’ll complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Not everyone will set up their own bar/equipment we will plan the layout according to how many people come in for class. IF YOU ARE IN A BUSY CLASS PLEASE BE AWARE OF YOUR SURRUNDINGS, there is a lot going on with this wod.