3 x AMRAP3 - rest 1 between AMRAPs:
3-6-9... kbs (24/16)
2-4-6... jumping split squat
1-2-3... burpee over kb
After each amrap, continue where you left off in the previous one.

Target: 80-85% effort

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Back Squat

Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

12 Days of Christmas
1. Power clean
2. Shoulder to overhead
3. Front squat
4. Deadlift
5. Bar over burpee
6. Pull up
7. Push up
8. Air squat
9. Du
10. Wall ball
11. T2b
12. Thruster

Barbell
60kg/40kg rx+
50kg/35kg rx
40kg/30kg scaled

Yksi liike lisää per kierros.
1.kierros= 1 pc
2.kierros= 1 pc + 2 stoh
3.kierros= 1 pc + 2 stoh + 3 fs
4.kierros= 1 pc + 2 stoh + 3 fs + 4 dl...

For time:

300 Double Unders

Time Cap 8

E90s x5:
4-8 kipping pull up / small kipping pull up / banded kipping pull up
OR
4-6 banded / negative pull up - last set RIR 0-1

EMOM 10:
Odd: 10-12/8-10cal Assault Bike
Even: 2-3 Rope Climbs 4m, 1 rope climb needs to be legless
————5min Rest————
EMOM 10:
Odd: 12/10cal Ski
Even: 10 GHD Sit-ups
————5min Rest————
EMOM 10:
Odd: 12/10cal Row
Even: 15-20 Push-ups
————5min Rest————
EMOM 10:
Odd: 200m Run
Even: 15 KBS (US) 24/16kg

For time:

50 Dumbbell Walking Lunge
30 Handstand Push-ups
40 Frontrack Walking Lunge
20 Deficit Handstand Push-Ups ( 3,5"/2" )
30 Overhead Walking Lunges
10 Strict HSPU

Dumbells 22,5/15kg

CAP 15

12 days of Christmas
For Time, adding one movement per round:
1 Muscle up
2 DBL DB push press
3 Hang Power Cleans
4 Front squats
5 DBL DB devils press
6 alt. pistols
7 push ups
8 Wall Balls
9 Box Jumps
10 Double-Unders
11 Sit Ups
12 Kettlebell Swings

BB @ 35/25kg
KB @ 24/16kg
DB @ 22.5/15kg
box @24/20"
WB 9/6kg

---

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Your score is the total amount of time it takes to complete the full 364 repetitions.

‘12 Days of Christmas’

1 Thruster @2x24/16
2 Clean @2x24/16
3 Russian Swing @2@24/16
4 Front Rack Lunges @2x24/16
5 Push Press @2x24/16
6 Gorilla Row @2x24/16
7 Squat Clean @2x24/16
8 Bench Press @2x24/16
9 Russian Twist @24/16
10 KB Overhead Sit-Up /5-5/ @16/12
11 Am Swing @24/16
12 SDHP @24/16

TC: 35 mins

Romanian Deadlift

3 x 8 @ 40%

Go Every 2:30