25cal ski-50 barbell thruster-25cal ski

SitUps 5x20 + koko kropan kevyt/valmistava venyttely

Kyykky 3x1x90%

Penkki 2x6x75%

Yhden käden kulmasoutu 3x8-15 / puoli
-raskas

12 Days of Christmas with a Partner
*1 Synchro Burpee
2 Double KB Squats
3 Strict Knee Raises
4 Total KB Renegade Rows
5 Deadlifts @ 60/40kg
6 Box Jump / Step Ups
7 Sit-Ups
*8 Wall Balls Over the Rack
*9 Synchro Shoulder Taps (Handstand or Plank)
10m Plate Pinch Farmer Walk @tough
11 Row Cals
*12 Synchro Walking Lunges

*These movements both partners are working at the same time. Other movements one person works.
Both partners do the full amount of reps listed above. So the KB squats for example first one partner does 2, then the other does 2.

Flow: 1 Burpee, 2 squats + 1 burpee, 3 Knee raises + 2 squats + 1 burpee and so on.

Timecap: 35 mins

Teams of 2
40-30-20-10
DB Power Clean @2x 22,5/15kg
Box Jump Overs

40-30-20-10
DB Front Squats
T2b

40-30-20-10
Wallballs@ 9/6kg
Burpee

Timecap: 35 mins
no rest between couplets

For time:
3 rounds of:
15 T2B
15 KBS (US) 32/24kg
15 DB Bench Presses 30/20kg
Rest 5:00
1 round of:
30 T2B
30 KBS (US) 32/24kg
30 DB Bench Presses 30/20kg

Tri-set x 4 rounds!

Strict Chin-ups x 6-8
Rest 10s.
Dips x 8-10
Rest 10s.
Push-Up + Renegade Row Each Side x 8-10
Rest 2:00.

Chin-ups: Weighted, BW, Partner Assisted, Self Assisted
Dips: Weighted, Ring, Bar, Between Box, Box
Push-Up: Toes, Knee Push-Up

3 Kierrosta:
20 Olkapääkosketukset lankusta
20 Flutter kick
20 Selänojennus vuoropuolin

5 rounds of
10 Second hold into 5-10 Kipping Pull Ups
rest 2 mins between sets
can use do butterfly pull up

Back squat 3-2-1-3-2-1

For time:
5, 4, 3, 2, 1 Rope Climbs 4m
15 Alt. DB Hang Power Snatches 25/17,5kg