“12 Days of Fitmas”

1X- Conventional Deadlift (315/265) (225/175)
2X- Pull-ups 
3X- DB Thrusters (55/35’s)
4X- Burpees Over Bar
5X- Wall Ball (20/14)
6X- KB Swing (70/55)
7X- DB Suitcase Row (55/35’s)
8X- Bike or Row (cals)
9X- TTB  10X- DB Bench Press (70/45’s)
11X- DB Front Squat (70/55’s)
12X- DB Lunges (70/55’s) RL=1

Start on any circuit. Complete: 4X8 on each. Rest 1 min after set.
C1:
BB Inverted Row
TRX High Row
C2:
DB Hammer Curl (25/15’s)
DB Bicep Curl
C3:
KB Farmers Hold (70/55’s)
Inclined DB Reverse Fly (15/10’s)
C4: Rest if needed.
Crunch
Leg Raise
Hollow Hold (30 sec)

Bench Press- 6X3 Build to RPE10 or 4X10@RPE6. *16 min cap.

Start on either circuit:

C1: 5X8. Rest 60-90 sec after set.
BB Close Grip Bench (165/105)
DB Floor Chest Press (70/45’s)
DB Tricep Kick-back (25/15) RL=1

C2: EMOM. Start at 1 rep, climb by 1.
Burpee 
Push-up (floor to lockout)
Sit-up

Conventional Deadlift- 8X5@65% or RPE5. *16 min cap.

Start on any circuit. Complete 3 sets on each. Rest 1 min after set.
C1:
8X- DB Inclined Low Row (55/35’s)
AMRAP- DB Inclined Preacher Curl (25/15’s)
C2:
8X- Elevated Sumo Squat (70/55’s)
AMRAP- MB Hip Thrust
C3: 5 Rounds for time:
8X- TTB 
8X- Plank DB Row (35/25) RL=1
8 cal- Bike or Row