Laji 1: "Sika"

Laji 2: "Varpunen jouluaamuna"

Laji 3: "Maa on niin kaunis"

Laji 4: "Soutaen olisit jo perillä"

AMRAP 8

Row 15/12 Calories
10 Deadlift 70/50kg

-50/40cal row
-40 box jump overs 60/50cm
-30 (15+15) 1-arm db STOH 15-17.5kg/ 10-12.5kg
-20 heavy wall ball 13.5kg/9kg
-AMRAP pull-ups

TC14

15min AMRAP
Lapaveto 6kpl
Etunojapunnerrus 8kpl
Mave 10kpl

Lepo

TABATA x 3

1. Pystypunnerrus & hyppy tangon yli
2. Pystysoutu & askelkyykky tangolla
3. Kulmasoutu & rullaus tangolla

AMRAP 15

20 Double Dumbbell Push Press
40 Sit Ups
20 Double Dumbbell Squats
40 Sit Ups

21-15-9 reps for time of:
- Power Snatches @50%
- Push-ups
- Down & Ups

3 rounds for time:
5 Wall Walks
10 SA KB Snatches, choose load
15/12cal Row
20 Kangaroo Squats aka Kang Squats (barbell)

TC 15min

Pick the machine of your choice for the day
Rest 1:00 between each of the work efforts

3:00 @ warm-up
2:00 @ moderate
1:00 @ moderate +
1:00 @ fast
1:00 @ fast
2:00 @ same as the previous 1:00
3:00 @ same as the previous

• The goal here is to use the first 4 intervals to find a pace that you can maintain for the final 1/2/3 minute efforts. Remember there is only a 1min rest between!
• Watch the monitor closely to see your paces and average pace

KB Flow

3 Rounds of:
10 each KB Figure 8s
8 Goblet Lateral Lunges
6 each KB Windmills
4 each Tall Kneeling Halos
2 each Front Rack Shin Box Hip Lift
Rest approx 2:00

• Goal: Use the first round as a light warm-up and progress if feeling good.
• Smooth effort, move through the whole series without stopping if possible

21-15-9 reps for time of:

• Thrusters
• Strict pull-ups

Men 95 lb.
Women 65 lb.