Shoulder Press (3,3,3,3,3,3,3)
Heavy 3
12 min AMRAP
24 Hang Power Cleans (95/65)
24 Wall Balls
Shoulder Press (3,3,3,3,3,3,3)

Mayhem Daily Wod - 201221

      4 sets (1:1)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (35s/25s)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (50s/35s)
15/12 Cal. Assault Bike
6 Dumbbell Thrusters (70s/50s)
    

Mayhem Daily Wod - 201222

      
5x3 Position Clean
(Hang, Below Knee, Floor)
* Work up in weight
*Record heaviest set to score
*Try to receive in bottom of squat
*Do not drop bar between positions
 
 
Workout:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (1.5/1)
30 double unders 
    

Mayhem Daily Wod - 201223

      
Teams of 2
200 Wall Balls (20/14)
125 Toes to Bar
75 Syncro Push Ups
    

Mayhem Daily Wod - 201224

1 Legless Rope Climbs
2 Squat Clean (155/105)
3 Muscle Ups
4 Burpees

5 Deadlifts (155/105)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (30/20)
9 Box Get Overs (48”/40”)
10 Back Rack Lunges (155/105)
11 Strict Handstand Push Ups
12 Thrusters (155/105)

Mayhem Daily Wod - 201225

      




Home Workout:
20 minute Amrap
12 Single Arm Dumbbell Push Press (50/35) (right arm)
12 Single Arm Dumbbell Push Press (50/35) (left arm)
25 Sit Ups
20 Bodyweight Lunges
    

Tuesday 201229

Complete as many rounds as possible in 15 minutes of:

20 push-ups

50 squats

Post rounds completed to comments.

Compare to 181122.

Sunday 201227

For time:

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Saturday 201226

Hang squat snatch 3-3-3-3-3-3-3 reps

Friday 201225

12 rounds for time, starting with 1 and adding an exercise each round of:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.