12 DAYS OF CHRISTMAS
For time, adding one movement per round:

1 front squat @55/40kg
2 power clean @55/40kg
3 (strict) handstand push up
4 alt. db snatch @22/14kg
5 burpees
6 wall ball @9/6kg
7 box jumps
8 alt. db hang power clean @22/14kg
9 push ups
10 toes to bar
11 kb swing @22/18kg
12 chest to bars

---

Esimerkki:
1. kierros: 1 front squat
2. kierros: 2 power clean + 1 front squat
3. kierros: 3 hspu + 2 pc + 1 fs
…… etc.

AMRAP 4 x 5 Rounds

Bike 1000m
Max Burpees to target.

Rest 4 minutes between rounds.

Partner wod

Relay style in each amrap
(One person completes a full round then switch)

Amrap 12 mins
4 Man maker @2x15kg/10kg
6 Box jump
8 cal row

Rest 3 mins

Amrap 10 mins
6 devil press@2x15kg/10kg
8 front rack box step up
10 cal row

Rest 3 mins

Amrap 8 mins
8 dumbell thruster @2x15/10kg
10 box jump over
12 cal row

Goal : 5+ total rounds in each amrap

Front squats
4x2, RIR 1-2 for last set.

Sets E3MOM.

AMRAP 18

18m Single Arm OH DB Lunge 25/17.5kg
15 ghd Sit Ups
3 Rope Climbs

For Max Load:

Deadlift + Squat Clean + Hang Squat Clean + Jerk

1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch ( each )
1:00 Child Pose on Box
5:00 Cardio

3 SETS
15 DB Flyes*
20 Alt. DB Deadbugs
1:00 Max Weighted Knee Raises

*Complete on floor.

-Rest As Needed b/t Sets-

AMRAP 13

15 Deficit Push Ups
30 Sit Ups
50 Air Squats

Bench Press

1 x 5
2 x 3
2 x 1

Go Every 2:30