4 rounds for quality:
10 Ring Rows
10 Kneeling Landmine Presses
10 Chin-ups
10 Standing Landmine Twists
- Rest as needed
- Choose weight, unbroken sets & focus on movement

EMOM 15:
1.min. HS Walk 2-10m
2.min. 8 box jump, rest of time kb swing
3.min. rest

5 Rounds for time of:
5 deadlifts 120/70
10 burpees

Deadlift

5-5-5-5-5

Lift Every 3:00

Warm Up
2 sets of :
1:30 air bike or row
10m lunge walk + torso rotation
10m tin soldier walk
20 alt leg v-ups
12 ring row
then workout prep
2 sets of :
8 weighted lunge steps (first set lighter weights than workout weight)
3-5 toes to bars
3-5 pull ups

WOD
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 20 toes to bars + 15 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 15 toes to bars + 10 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 10 toes to bars + 5 pull ups

Strenght
Overhead Squat
5-4-3-2-1 reps, build to heavy single for the day
rest 2-3 min bwn sets

Accessory
2-3x15-20 laying knee curls on rower
2-3x12/12 seated kb press
2-3 x 10+10 banded trunk twits + 10/10 pallow press on half kneeling position
rest as needed

On The 2:30 x 6 Sets:

Set 1 : 7 Reps @ 65%
Set 2 : 5 Reps @ 68%
Set 3 : 3 Reps @ 70%
Set 4 : 7 Reps @ 68%
Set 5 : 5 Reps @ 70%
Set 6 : 3 Reps @ 73%

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