Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Open Gym/Make-up workout OR:

12 Pains of Christmas (45 minute limit)

Exercises are performed in successively increasing rounds, just like the bizarre song about game birds and dancing lords and ladies:
1 Clean and Jerk; then 2 HSPU’s followed by 1 Clean and Jerk; then 3 Ring Dips followed by 2 HSPU’s followed by 1 Clean and Jerk; etc.

1 Clean and Jerk (135/95)   **2Kb Clean and Push Press**
2 Handstand Push-ups  **Downdog push-ups**
3 Ring Dips  **Box dips**
4 Toes to Bar   **hang knee tucks/v-ups**
5 Box Jumps
6 Burpees
7 Kettlebell Swings (32/24)
8 Pull-ups   **Ring rows**
9 Wall Balls
10 Snatches (95/65)   **Sandbag Cleans**
11 Ball Slams
12 Thrusters (135/95)

L3/4 is as written [however, if you are not PROFICIENT at the barbell snatch (meaning when you’re fresh you can’t do 10 touch and go Snatches at 95/65# then you are doing sandbag cleans]

L0-2 **scaled**

Other modifications will be given on an individual basis.