Program – All Levels

Metcon (Time)

1 Muscle-up

2 Toes 2 Bar

3 Push-ups

4 Deadlifts (185/155)

5 Handstand Push-ups

6 Burpees

7 Wall Balls (20/14)

8 Slam Balls (25/15)

9 Sit-ups

10 Box Jumps (24/20)

11 Pull-ups

12 800m Run
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Muscle-up; on the 2nd day of Christmas my coaches gave to me, 2 Toes 2 Bar and 1 MU; on the 3rd day of Christmas, my coaches gave to me, 3 Push-ups, 2 T2B, and 1 MU; continue up the ladder.