For time:

1 Strict Pull-up

2 Squat Cleans, 155/105 lbs

3 Muscle-ups

4 Box Jumps, 30/24 in

5 Deadlifts, 155/105 lbs

6 Handstand Push-ups

7 Toes-to-bars

8 Wall Balls, 20/14 lbs, 10/9 ft

9 Kettlebell Swings, 53/35 lbs

10 Bike Calories

11 Chest-to-bar Pull-ups

12 Thrusters, 155/105 lbs

STIMULUS and GOALS
Fun, festive and super repetitive! Be sure that you fully understand the flow of the workout and how each round goes into the next.

The stimulus is for athletes to move at a moderate intensity while being able to consistently chip away at the reps without strength or skill being the limiting factor.

WORKOUT STRATEGY & FLOW
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this:
1 Strict Pullup, then 2 Squat Cleans -1 Strict Pullup, then 3 Muscle Ups -2 Squat Cleans -1 Strict Pullup, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

All movements should be at a weight and skill level that athletes are comfortable maintaining in either unbroken or about 1-2 sets

Scaling:
1 Strict Pull-up (bands or ring rows)

2 Squat Cleans, 155/105 lbs (decrease weight or power cleans)

3 Muscle-ups (ring or bar…ring dips, matador dips, pushups)

4 Box Jumps, 30/24 in (decrease box or step ups)

5 Deadlifts, 155/105 lbs (decrease weight)

6 Handstand Push-ups (1-2 wall walks or x6 pushups)

7 Toes-to-bars (knees to chest)

8 Wall Balls, 20/14 lbs, 10/9 ft (air squats)

9 Kettlebell Swings, 53/35 lbs (decrease weight)

10 Bike Calories (no scale)

11 Chest-to-bar Pull-ups (jumping pullups, ring rows)

12 Thrusters, 155/105 lbs (decrease weight, push press)