5 Rounds for time
10 Front squats 60/40kg
10 Toes to bar

TC: 9 minutes.

For time :

10 Power Snatch 42,5/30kg
12 Chest To Bar Pull-Ups
10 Power Snatch 42,5kg
12 Pull-Ups
10 Power Snatch 42,5/30kg
12 Toes To Bar

TC 10

5x5 Snatch Grip Romanian Deadlift

Build up to a heavy and perfect set of 5.
E2MOM 10 minutes.

4x 5min amrap

1) row 10/7cal + 10 sit up

2) 8 Db snatch + 8 DB box step over

rest 2min between amraps

3-4rounds

10+10 bulgarian split squat (DB/KB)
20 hollow rock

For time:

15-12-9
s.a devils press @22,5/15kg
box over jump

Snatch Grip Press Behind Neck

4 x 8, AHAP

Rest 2:00

back squat
- max reps @ 70% of 3RM

"12 Days of Christmas"
1 deadlift
2 HSPU
3 pullups
4 KB thrusters
5 pushups
6 situps
7 burpees
8 KB swings
9 box jumps
10 wall balls
11 toes to bar
12 muscle ups (or 24 dips)

Performed like the song... You do 1 deadlift. Then 2 HSPU and 1 deadlift. Then 3 pullups, 2 HSPU, and 1 deadlift etc...

Plank Pyramid

Work / Rest (sec)

30/30
35/25
40/20
45/15
50/10
55/5
60

*Maintain good form throughout the workout