4307 Tuesday 12/16/2025

Written By 9

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

9 SYNCHRO DB SQUAT JUMPS

A
3 rds
12 cal row
10 kip swings
5 inchworm pushups

3 rds
15s deadhang
10 barbell deadlifts
10 barbell muscle cleans
10 barbell push press

3 rds
3 strict pullups
2 C2B pullups
1 BMU
(15 min)

B
5 min EMOM
Max BMU in 30s

4 min EMOM
Max C2B in 30s

3 min EMOM
Max Strict Pullups in 30s

C
500/400m Row
3 rds DT
500/400m Row
2 rds DT
500/400m Row
1 rds DT
DT = 12 deadlifts + 9 Hang Power Cleans + 6 S2O (135/95)
*16 min timecap

9
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4306 Monday 12/15/2025