First of all, Merry Christmas.
Secondly, we’re continuing through our strength progression. This is the last week before switching over to a stamina focus with our rep range and rest intervals.
The METCON is focusing on your ability to perform intricate motor movements when fatigued. Stay focused and relax your arms a bit during the double unders.
Weighted decline sit-ups, I prefer using a barbell but use whatever you want. Make sure the movement is controlled. Odd grip pull ups, anything but a plane bar. Use a towel, a gi, rope, climbing grips, etc.
The mentality portion is about reconnecting. You never know where someone is mentally, reach out, stay connected.