WOD:

#christmas fudge

25 Burpee Box Get Overs 30/24 Rx+(48/40)
50/40 Calorie Assault Bike (OR 70/55 Cal Row)
50 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)
25 Bar Muscle-Ups *Scale to 25 CTB/Pullups+ 25 Bench Dips)
50 Ab Mat Sit Ups (Rx+GHD Sit-Ups)
50/40 Calorie Assault Bike (OR 70/55 Cal Row)
25 Burpee Box Get Overs 30/24 (48/40)

Competitor Target time sub 18

Time Cap 22 min

#Cleans:
– 2×3 reps @ 85% 1RM Clean
– 1×2 reps @ 95% 1RM Clean
– 2×1 rep @ 95% 1RM Clean
* Rest 90-120 seconds between sets

#Split Jerk:
– 2×2 @ 85% 1RM Jerk
– 1×2 reps @ 90% 1RM Jerk
– 3×1 rep @ 90% 1RM Jerk
– rest 60-90 seconds between sets –

#Clean Pulls:
– 2×5 reps @ 100% 1RM Clean
* Rest 90-120 seconds between sets *

* Click workout notes for description *