110 min

Warm up & movement prep for 45 min

Conditioning
For time, 12 days of Christmas:
1 Push jerk 45 kg > 40 kg
2 Front squat > 40 kg
3 Power clean > 40 kg
4 Bar muscle up
5 Burpee to target
6 Toes to bar
7 Wall ball
8 HSPU > abmat
9 Devil's press 2x15 kg > 2x10 kg
10 Jumping lunges
11 Chest to bar
12 Power snatch 45 kg > 35 kg
Time: 1.02.8
Bar muscle ups till round 10, rounds 11 and 12 scaled to 4 strict pull ups
HR 165/176