3rnds for WU:

20 x-jumps
10 knees down push-ups
10 tempo air squats, 2s down, 2s hold, explosive up, 1s stop
1 wall walk

4 rnds for quality:

10 HSPU legs on box/couch/bench
10 hamstring curls with towel under the heels
10+10 copenhagen adductor - leg on couch/bench/box
5+5 tempo pistol squats - 3s down, 1s stop, explosive up, 1s stop
5-8 tempo push-ups - 3s down, 2s hold, explosive up, 2s hold on top
20 rear deltoid flyes - makoile mahallaan ja nostele käsiä suorana molemmilla sivuilla kohti kattoa.

For time:

1. Strict HSPU
2. Kipping HSPU
3. Pull-up or row with whatever you got at home
4. V-ups
5. Push-ups
6. Sit-ups
7. Dips
8. Air squats
9. Burpee to target
10. Lunges
11. Meter HS walk/2 wall climbs
12. Box jumps or objet over jumps.

Treenin kulku:

Aloita tekemällä 1 hspu jota seuraa 30 duta, seuraavaksi tee 2 kippi hsputa ja 1 strict hspu jota seuraa 30 duta. 3 vetoa, 2 kippi hsputa, 1 stict hspu + 30 DU jne.

Numero liikkeen edessä osoittaa sekä järjestystä, että toistomäärää.

2 rounds

15 + 15 Box Pistols ( Box lowers )
20 Banded Glute Bridges
10 Romanian Deadlift 43%

1) Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row or air bike
10 scap pull ups
8 kip to swings
6 inch worm with push to strict pull up / jumping pull ups
:30 HS HOLD
12 walking lunges with 1 db on shoulder
12 hollow rocks

2) Workout
3 rounds
20-25m double db front rack lunges (db's can lay on "back rack/bottom's up) position 2x15/22.5kg's / Step Back Lunges with extra weight on shoulder x 20-30 reps
10-15 c2b pull ups / pull ups (goal is unbroken set, max in 2 sets, choose reps that way) / IF NO PULL UP BAR THEN WE DO 10-15 V-UPS WITH CONTROL
20-25m hs walk / 6-8 wall walks
rest 1:1
3 rounds
3-5 rope climb ( 1 ROPE = 3-4 STRICT CHIN UPS OR 6-8 barbell row
10-15 kipping hspu

3) Strenght
5 sets of:
2 Tempo Bench Press (3.1.1.1.) + 3 normal bench press , build to heavy 5 rep set, starting with 45-50% of 1rm
rest 2-2.5 min bwn sets
(this can be performed also an Floor Press , ( if doing push ups or dips, may double the reps but keep same tempo on first reps)

4) Accessory Work
3 sets
10+10 single arm db row @15-20kg / 22.5-32.5kg)
10 weighted abmat sit ups (lock your feet, use same db than on row)
10 reverse crunch
rest 2-3 min bwn sets

Cool down
2-3 min light cardio or ravisteluja ym hetken aikaa
1+1 min pec strech
1+1 min tricep strech
1 min cobra strech

Teams of 5
Max Calories in 33 minutes

Ski
Echo
Bike

3-4 Supersets:
15 Barbell French Presses
15 Alt. Bicep Curls
- Rest 60-90sec btw sets

Spend some extra time outdoors today!

Bench Press
- Go by the feel
- Rest as needed

OPTIONAL TRAINING SESSION, THIS CAN BE PERFORMED ALSO ON SUNDAY.

12 DAYS OF CHRISTMAS
1 HANG SQUAT CLEAN @100/70KG
2 FRONT SQUATS @100/70KG
3 RING MUSCLE UPS
4 HSPU
5 DEADLIFTS @100/70KG
6 FRONT RACK LUNGES @100/70KG
7 BURPEE BOX JUMP OVERS @60/50CM
8 KETTLEBELL SWINGS 32/24KG
9 PULL UPS
10 TOES TO BARS
11 THRUSTERS @85/52,5KG
12M HS WALK

THIS IS SOMETHING WHAT I USED TO DO BACK IN THE DAYS WITH MY GIRL FRIEND EVERY YEAR. SCALE THE WEIGHT DOWN, BUT KEEP IT CHALLENGING, I THINK FIRST TIME DOING
THIS IT TOOK SOMETHING LIKE 55 MINUTES AND CUT IT DOWN LAST TIME DID THIS AROUND 41-43 MINUTES.

WARM UP AS YOU LIKE BUT I RECOMMEND BARBELL WARM UP OF COURSE AND TESTING EACH MOVEMENT FOR SOME REPS.

SCALED VERSION
3 BURPEE PULL UPS OR BAR MUSCLE UPS INSTEAD OF RING MU
12 WALL WALKS INSTEAD OF HS WALK
SCALE THE WEIGHT DOWN.

I THINK GOOD GOAL WEIGHTS FOR OUR WOMEN WOULD BE 50-55KG AND THRUSTERS 40-45KG AND MEN 70-80KG AND THRUSTERS 60-70KG.
I think i used to do those last thrusters in 2-3 parts.

WORKOUT GOES
1 HS CLEAN
2 FRONT SQUATS + 1 HS CLEAN
3 RING MUSCLE UPS + 2 FS + 1 HS CLEAN
4 HSPU + 3 RING MU + 2 FS + 1 HS CLEAN...