Functional Fitness

Warm up:

For quality:
10 Bottom of squat rotations
20 Jumping jacks
10 Air squats
20 Jumping jacks
5 Inch worm + Push-up

WOD prep: With an empty barbell from mid chin
5 Jefferson curls
5 Muscle cleans + Strict press
5 Power cleans + Front squat
5 Thrusters
5 Muscle snatches
5 Power snatches
5 OHS
2 x Bear complex

Then give members time to build up to workout weight.

Gymnastics:
10 Scapula pull-ups
10 Kip swings
3 Legs to 90 + 3 TTB
2-5 Kipping pull-ups

WOD:

THE PROGRM 12 DAYS OF CHRISTMAS 🎁🎅🏽🎄💦⁣

For time:
1. Bear Complex
2. Pull-up / BMU
3. Power snatch⁣
4. Push-ups / HSPU / Kneeling
5. STOH⁣
6. Bar facing burpees⁣
7. Thrusters⁣
8. Sit-ups / TTB
9. Power clean⁣
10. Air squats / alt Pistol squats
11. OHS / Front squat
12. 120 DU⁣ (90 sec time cap) / Single unders
Time cap: 40 min ⁣
Rx: 50/35kg⁣ – 40/25kg