Monday, December 19

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">4 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">1:00 Bike</span></p><p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">10 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">10 PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">10 Groiners</span></p>

Weightlifting
DBL DB Power Snatches (4 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-fb227524-7fff-ffbd-ec16-0970146f200f">E2MOM X 4</span></p><p dir="ltr"><span id="docs-internal-guid-fb227524-7fff-ffbd-ec16-0970146f200f">10 DBL DB Power Snatches</span></p>

Metcon
« Remote Oompa Loompa » (Time)
For Time:
25 Burpees
30 Alt. DB Snatches
20 Burpees
20 Alt. DB Snatches
15 Burpees
10 Alt. DB Snatches

14 MIN CAP

Cooldown
<p><span id="docs-internal-guid-c8994929-7fff-dfba-64fb-95e3a8afb0cf">1:00 Barbell Quad Smash</span></p>