10 rounds for time of:
1 Cluster, 185/125 lbs
2 Muscle-ups
3 Box Jumps, 40/30 in
4 Front Rack Barbell Lunges, 185/125 lbs

Goal: Sub 15 min

This is our higher-skill workout for the week with a moderate time domain. Some of you might notice that it’s the first four movements of our 12 days of Christmas workout. The weight on the barbell should be heavy but you should also be confident in your ability. The muscle-up is our higher skill movement. Those doing MU’s should be getting them done unbroken. Those who need to modify should modify to a pull/push variation. The box jump is intended to be done on a higher box and this should be relative to you. The front rack lunge is to be done at the same weight as the cluster. This will be a challenging movement so focus on control throughout. Focus on a steady pace from the start.

Post Work
2-3 rounds for quality of:
Freestanding Handstand Hold, 20 secs
15 GHD Plate Muscle Snatches, pick load
15 Banded Behind-the-Neck Press

Shoulder accessory to finish off the day. Those who have the ability should work a freestanding handstand hold but you can also modify this movement as needed. The GHD plate muscle snatch is a challenging movement and can be modified to a Plate External Rotation in a hip hinge position as needed. Use a light load focusing on control through the shoulders. Behind the neck banded press should be done with a mini band focusing on control and keeping the midline down and braced as you press.