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

3 kertaa, 70-85% DL maks.

Deadlift
8 - 8 - 8

Lepää 2-3 min.

5 kertaa zercher squat, kevyellä painolla tuntumaa hakien.

5 - 5 - 5 - 5 - 5

Lepää 2-3 min.

3rds of core:

10 leg raises with partner or strict T2B
30 russian twist

3x EMOM:
(18 min yhteensä.)
1. 3-5 high ring pulls with 3s eccentric
2. rest
3. 3-5 wall facing tempo HSPU, 3s alas, 1s alhaalla, ylös, 2s pito.
4. lepo
5. 5 deficit push-ups with 3s eccentric
6. lepo

(* Halutessasi voit lepo minuuteilla tehdä KEVYTTÄ soutua/hiihtoa/pyörää)

EMOM16
1. Rope climb
2. HSPU / Pike push up
3. DU
4. Rest

*Choose how many reps you want to do. Focus on technique and quality.

5 back squats