Squat & upper pull strength + triplet 3 rounds as warm-up: 6 scap pull-ups or strict pull-ups 6 scap push-ups or push-ups 6 alternating prisoner tall kneeling to standing + Every 3:00 for 15:00 (5 sets): 2 front squats 2 strict CTB pull-ups – band-assist or weight as needed to make 2-3 challenging every round

Christmas Eve Art Show Dynamic mobility + For time/aesthetic quality w/a partner: 90 pull-ups 120 push-ups 150 row calories 180 wall balls *only 1 partner working at a time (including during drawing portions), trade off all work as desired *after each 30 pull-ups, 40 push-ups, 50 row calories, and 60 wall balls, draw 1 portion

Skill + active recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5 table hold to L-sit w/pause at each end 10 scap pull-ups + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ easily sustainable effort: 1

Weightlifting + something Open-y 3 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + 12:00 to build to a power clean or power snatch max for the day + For time w/12:00 cap: 3 rounds of [10 power cleans @ 185/125 + 10 handstand push-ups]

Squat & upper pull strength + partner triplet 3 rounds as warm-up: 6 scap pull-ups or strict pull-ups 6 scap push-ups or push-ups 6 alternating prisoner tall kneeling to standing + Every 3:00 for 15:00 (5 sets): 3 front squats 2-3 strict CTB pull-ups – band-assist or weight as needed to make 2-3 challenging every