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

2-3 rounds:

5+5 deadbug
10-15 banded pull apart
10-15 wall squat

Warm up

then 2 rounds of :
1:30 air bike
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press

Weightlifting
Every 2 min for 8 minutes (4 sets)
6-8 tng power/squat snatches @light weight (25/35KG OR 30/42.5KG)
first 2 round with power and 3+4 round with squat snatches and 4-6 REPS

rest and prepare for clean&Jerks for 3-5 minutes

Every 2 min for 8 minutes (4 sets)
6-8 tng power clean&jerks @light weight (30/42.5 KG OR 35/52.5KG)
first 2 round with power and 3+4 round with squat clean thrusters and 4-6 REPS

Strenght
Deadlifts 2x10-3x5 reps @40-75% of 1rm
rest 1-2 min

Metcon
3-2-1-1-1-1-1 minutes of assault bike
rest half of working time. you work 3 min , rest 1.5 min ..
pyri pitämään rpm 5 sisällä toisistaan kokoajan. esim 60-65 rpm.
Tarkoitus on mennä Fast Pacea, eli tahti jota pystyt pitään 5-10 min ajan.

Accessory Work
2-3 sets
24 single arm bicep curls alt hand
12+12 single arm behind neck tricep turn with 1 db (ota kevyt paino ja yks käsi kerralla)
12-15 wrist curls with 5-15 kg barbell (voit laittaa keppiin 2x2.5kg painot tarvittaessa)
rest 30s bwn movements, rest 2 min after full round.

For quality
3 - 4 rounds

a. One leg sit ups with weight x 8 side
b. Barbell side rotation x 8 side
c. Side to side with barbell x 8 side

AMRAP15:
10 burpee over db
20 db snatch (20 / 12,5)
10 burpee over db
30 single db dl (30 / 22,5)