WOD
"O’ Holy Night"
5 sets
1:00 Max Sand Ball Slams 30#/20#
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest

Accessory
"Mayhem BodyBuilding" (All for quality)
4 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)

-Rest 1 min between sets

4 sets
10 barbell curls (lightweight)
10 barbell skull crushers (light weight)

-Rest 1 min between sets
Pick weights that you can maintain unbroken throughout. If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.

Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row