WARMUP: 50 SSH 5 burpees
THE THANG:

“First phase- in rain”

Descending rounds of merkins with KB work each round
Starting with 20 merkins, reducing 2 every round

KB Swing
10
KB Goblet Squat
12
KB Clean & Press (8 each arm)
16 total
KB Deadlift
14
KB Upright Row
12
KB Reverse Lunge (5 each leg)
10
KB Swing
20
KB High Pull
12
KB Curl
10
KB Front Rack Hold (30 seconds each side)

“Second phase”

Cycle through five stations continuously for 3 rounds. Each for 1 minute, rest 15 sec between rounds.
1. KB Snatch (L)
2. KB Snatch (R)
3. Merkin → KB Row Combo (1
merkin, 1 row each side = 1 rep)
1. KB Thruster (squat + press)
2. KB Swing to high Pull
After each round, perform 10 diamond merkins

Third phase-
Every minute on the minute
(EMOM X 8):
• 5 Merkins
• 5 KB Swings
• 5 KB Goblet Squats
• 5 KB Bent-Over rows

Tried a new exercise- Weighted monkey humpers- suck just like they sound.

MARY: nah
ANNOUNCEMENTS: Bethel, BBQ and Bourbon, Christmas party
COT:
Yes