PC & SA press strength + AMRAP 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 3:00 for 15:00 (5 sets) 3 power clean singles 3-5 dual DB Z press + AMRAP in 7:00: 7 T hand-release push-ups or 3 strict handstand push-ups or 1 wall walk

Squat & upper pull strength + partners AMRAP(s) 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups :30 handstand hold or plank + Every 3:00 for 15:00 (5 sets): 1 back squat, 40X1 1 supinated strict pull-up – weight or band-assist as needed to ensure challenging singles each set + AMRAP in 10:00

Rest!

Christmas Eve Art Contest (complete w/bonus workout!) 10:00 dynamic mobility work – coach-led + For time & aesthetic quality w/partner: 50 double-unders draw base snowball 50 calories draw middle snowball 25 synchronized burpees draw top snowball 50 double-unders draw hat 50 calories draw eyes 25 synchronized alternating DB snatches draw nose 50 double-unders draw mouth

Squat & pull strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 1 front squat 3-5 dual DB bent-over rows + 7 rounds for time w/10:00 cap: 7 thrusters, moderate up to 135/85 7 pull-ups or