Monday Time Cap: 25:00

Five rounds for time of:

1:00 20 GHD Sit-ups (Anchor feet and use 10lb medball for alternative, still Rx)

1:30 3 Legless Rope climb

Tuesday For Volume

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Wednesday

Merry Christmas 

Thursday Time Cap: 20:00

Five rounds for time of:

1:30 10 Kettlebell clean and jerks (1.5/1) (not Rx, build to heavy set of 3 in warm-up)

:15 3 Muscle-ups

Friday Goal Rounds ~8- 12 rounds

Five minute AMRAP of:

:10 3 Deadlift (275/195)

:15 7 Push press (115/85)