1001 burpees as fast as you can.

1 - Strict pull ups
2 – Power Cleans 60/40kg
3 – Ring Dips
4 – Alternating DB snatch
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings 24/16kg
10 – Cal row
11 – Front Squats 60/40kg
12 – Shoulder to Overhead 60/40kg

Tabata the plank

8 Rounds
- 20 seconds work
- 10 seconds rest

IF YOURE A TRUE MUTHAFUKKA YOU DO SIDEPLANKS INSTEAD OF RESTING

1 Cluster

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 hip rotations
10 pvc oh squat

Metcon/*Rx(15)
21-15-9
ohs 75/55-*95/65
mbsu 16/12-*ghsdu
cal row/ad

gym goat/cc movements (12)

Finisher
2 min hamstring stretch
30 w raise
80 temper tantrum

Partner 12 days of Christmas

7 min AMRAP

12 kbs
11 push press
10 double under (30 singles)

• while one person is working the other person is holding a plank
• switch after one round is completed
• If one person holding plank drops they owe 5 burpees on the spot!

7 min AMRAP
9 partner sit ups
8 partner push ups
7partner wall balls
* both work at same time on this AMRAP

7 min AMRAP
6 box jumps
5 kb or DB thrusters
4 kb goblet squats
* while one person is working other person is resting

7 min AMRAP
3 pull ups or ring rows
2 jump squats
1 200 meter run or ski or row
* partners work at same time

• 2 min rest between each AMRAP

Bonus: For Time
Burpee ladder
12-11-10-9-8-7-6-5-4-3-2-1
* person A does 12, person B does 11, person A does 10, person B does 9.....

EMOM 12 min

15 KB-swings
20 mountain climbers
30" hollow hang

Hatch squat week 11 day 1

Tangon kanssa hypyt

5x3

Kulmasoutu tangolla

5x8@tiukkaa