12 Days of CrossFitmas (as an option since Christmas Eve is on a Saturday this year)

1 Rope Climb
2 Handstand Push-ups
3 Knees to Elbows
4 Pull-ups
5 Burpees
6 DB Thrusters 45/30lb
7 Push ups
8 Box Jumps 24/20″
9 Sit-ups
10 Toes to Bar
11 Double Unders
12 Overhead Squat 135/95lb

The workout goes like the song, so you do 1 rope climb, then 2 Handstand Pushups & 1 rope climb, then 3 Knees to Elbows & 2 HSPU & 1 rope climb and so on.

-OR-

Skill/Strength:
EMOM 10
4 Front Squats
-Add load each round (have your extra plates nearby)

Metcon:
Every 3 min for 4 Rounds
20 Box Jumps 30/24”
15 Burpees (jump and touch pullup bar)
Max single set of unbroken Toes to Bar in remaining time (scale to hanging knee raises or feet to 90 degrees)
-Log score as 4 individual sets of t2b/hnr

Accessory Work:
3 sets
15 hip ext.
15 reverse hypers
10 glute ham raises

Mobility:
2 min calf smash
2 min foam roll each quad