140 min
Hard routine
Warm up for 15 min
1.Strength
A. E2MOM: Front squat with pause @ bottom
00-10.00: 2 FS
10.00-20.00: 1 FS

B. 3 sets:
- Max strict HSPU - abmat + 5 kg plate - 4 4 3 reps
Straight into
- Max kipping HSPU - from ground - 5 6 3 reps

2.Conditioning
A. 12 days of Christmas
1 250 m row
2 BMU
3 DB thruster 30 lbs
4 burpee box jump
5 HSPU
6 CTB
7 KBS 24 kg
8 DB snatch 35 lbs
9 TTB
10 DB lunges 35 lbs
11 ring dip
12 man makers 30 lbs
Time: 1:04:00
HR 165/182