Open gym
4 -ish to 5:30 -ish

Make up a wod from this week, or last week.

Someone will be around a little while for open gym. The gym will be open at 4p.

Happy Holidays to all!

24 min amrap

12 clean and jerk @ 50/35kg
12 burpees
12 t2b
12 kbs @ 24/16kg

3 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of Deadlifts
Rest 30 seconds

*Post total reps completed of Deadlifts

A:
Snatch: bygg upp till en tung 1a på ca 90% 1rm
Back squat 3x5 @ 90% 5rm
B:
Öva snatch 15min
+
10min emom
5 Toes to Bar/hanging knee raises
5 Push Press/ DB push Press
straight into:
Every 30sec for 5min
5 Power Snatch/ 5 RKB swng
* Vikt: Alla reps ska va Touch and go

18 min

9 leuanveto
15 raaka rinnalleveto @50% 1RM
21 ilmakyykky
200m juoksu

"Christmas Cookie Crusher"
1 round for time

50 Wall balls
40 Sit-ups
30 Box jumps
20 Box dips
10 Push ups
20 Pull Ups
30 Box jumps
40 American KB swings
50 Walking lunges

Cash out: 30 burpees

AMRAP 24
24 air squats
24 push ups
24 sit ups
24 pull ups
24 kbs
24 wall balls
24 deadlifts
24 hang power cleans
24 front squats
24 stoh
24 ohs
24 burpee over bar

10 min amrap
1 rds Nate
5 c/j (power) (50/35)

AND / OR (Rest 5min)

10 min amrap:
1 rds Cindy
5 c/j (power) 115/80lbs

Squat clean: 5x3

Front squat:
1/5/1/5/1/5
New set 4th minute. For the sets of 1: 90% and +. Sets of 5: a bit heavier than last weeks sets of 6.