Monday
Kalsu
EMOM
5 Burpees
100 thrusters 135/85

Continue doing five burpees and thruster in remaining time tell you get 100.  If have to take a no thruster min that is fine

Tuesday
Learn the turkish get up

Helen
3 RNDS
400 run
21 KB swings
12 pull ups

Wednesday
"12 days of Christmas"
1 squat clean thruster 135/95
2 handstand push ups
3 box jumps
4 bar over burpee
5 wall balls Men 40/20
6 push press 135/95
7 front squats 135/95
8 KB swings 53/35
9 TTB
10 Weighted Lunges 40/30
11 Pull ups
12 Squat Snatches 135/95

Friday
4x4 Cleans @ 90-95%
10 rnds
15 deadlifts 135/95
15 push ups

Sat
3x20 Backsquats

Tabata This

Monday

3x20 Backsquat  (you know how this works)

15-12-9-6-3
CTB pull ups
135/85 Clean and jerk
Push ups

Tuesday

6k run or 6k row

Wednesday

6sets 4 reps
Cleans 85-90%

Buy in and out with 100 double unders or 300 regular

5 rnds
150/95 Deadlift x10
150/95 Frontsquat x10
10 HS push ups

Friday

10-9-8-7-6-5-4-3-2-1
Deadlift start at 65% this is not a max test go hard and push hard

4 rnds
400 run
50 squats

Saturday

10 Rnds
12 burpees
12 pull ups