A. EMOM 10:
8 Push Press@50/35kg + 2 Burpee MU's

B. 50 C2B for time

C. EMOM 10:
Odd: 10-15sec Lsit
Even: 10-15sec Hollow hold

Deload Week

A. In every 30sec x 15mins:
1 Snatch@50/35kg (alternate 1 power and 1 squat)

B. Back Squat x 5 x 3 sets@50% of 1RM

C. 3 Rounds for time:
100 Single Unders
Rest 2'
50 Single Unders
Rest 1'
25 Double Unders

10 Squat Clean@30/25kg
5 rounds of:
5 C2B
10 Ring Push-up
15 Jumping Squat

8 Squat Clean@35/25kg
4 rounds of the gymnastic movements

6 Squat Clean@40/30kg
3 rounds of the gymnastic movements

4 Squat Clean@50/35kg
2 rounnds of gymnastic movements

2 Squat Clean@60/45kg
1 round of gymnastic moevements

Time cap: 25mins

B. 100 Hollow rock

A. For time:
15 CNJ@50/35kg
300 Single Under
15 CNJ@50/35kg

B. Front Squat x 5 x 3sets@50% of 1RM

C. For time:
5-4-3-2-1 Ring Dip
20-16-12-8-4 GHDSU

A. TEAM WOD
Row Max Distance in 40'
switch after every 500m

Target: 10k

B. 5x30sec ON/30sec OFF KB Swing with Hardstyle

A. 21-18-15-12-9-6-3*
Burpee over the bar
Wall Ball@9/6kg

*each round Max Reps UNBROKEN SDHP

Merry Christmas!!!

For time:
20 Deadlift@120/85kg
16 Burpee C2B
12 Squat Snatch@70/45kg
24 HSPU

A. 20mins on the clock:
0:00-5:00:
Snatch 1RM

5:00-15:00:
AMRAP 10:
5 Burpee Lateral Bar Over
10 Power Snatch@50% of Snatch 1RM
15 K2E

15:00-20:00: Snatch 1RM

A. For time:
1400m Run
50 Deadlift@50/35kg
1050m Run
35 Power Clean@50/35kg
700m Run
20 STOH@50/35kg

AMRAP 60'
Burpee

Happy New year! :-)