50, 40, 30 , 20, 10
double unders
alt. pistols

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg
3 vertical jumps

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Tempo front squat
4x3 rest 2min
4-2-X-2
add 2kg to last week

SitUps 3x20 + koko kropan kevyt/valmistava venyttely

Kyykky 3x3x80%

Penkki 2x6x75%

Yhden käden kulmasoutu 3x8-15 / puoli
-raskas

Partner workout
"pikkujoulupyrähdys"
10 rounds you go / I go (5 rounds each)
250/200m row
8 box jump
4 bar muscle up
12 wall ball

Pikkujoulutreeniin voi pukeutua joulu-teeman mukaisesti (värein / asustein) ;)

RIGN DIPS 5-4-3-3-3
use weight if possible

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

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2 rounds 3 reps each
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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built up to daily max for
5x every 2 min
snatch high pull + high hang power snatch + 2 OHS

For time:

5 Rounds:
15/12cal AB
10 Pull-ups
3 Wall Walks
- Rest 1:00 btw rounds

Rest 5:00

5 Rounds:
20/16cal Ski
10 Dual DB Snatches 20/15kg
3 High Box Jumps 80/60cm
- Rest 1:00 btw rounds

Machine sub:
20/16cal Row

Every 2:30 for 5 rounds (12:30):
12 Dual KB Deadlifts (outside legs)
9 Dual KB Front Squats
6 Dual KB Push Presses
3 Dual KB Snatches

The goal is to stay unbroken. Start at a lighter weight and switch to heavier when you start to feel better with the technique and movement.

PARTNER WOD ( You GO, I GO )

3 rounds for time
20 box jump + squat
40 dumbell push press@2x22,5/15kg
60m dumbell bear crawl@2x22,5/15kg

REST 3 mins

2 rounds for time
20 burpee Pull up
40 Hand release push up
60 dumbell hang clean@2x22,5/15kg

REST 3 mins

1 round for time
20 devil press@ 2x22,5/15kg
40 dumbell thruster@ 2x22,5/15kg
60 T2b

Timecap : 40 mins

20 rounds for time; you go, I go:
200/150 m row
8 box jump overs 24/20"
8 wall balls 9/6 kg
8 dual DB power cleans 30/20 lb