Workout Prep/Stretch
Barbell + Gymnastics
“Christmas Complexes”
12min AMRAP
1 Bar Muscle Up
2 Chest to Bar
3 Toes to Bar
4 Power Snatch
5 Overhead Squats
6 Back Squats
7 Shoulder to Overhead (from behind the neck)
8 Hang Power Cleans
9 Thrusters
10 Front Rack Reverse Lunges
11 Deadlifts
12 Bar Over Burpees
Performance – 115/75
Fitness – 95/65, 1 Strict Pull Up
Open – 135/95
RECOVERY
2k Row – every 500m (couch stretch 2min/side) + 3 Inchworms
ROMWOD/Crossover Symmetry