3min on - 1:00 off x8 - w/ partner, YGIG, divide reps anyhow
30 wall ball
30 k2e / t2r
30 box jump (50 / 35)
30 deadlift
30 lateral burpee/ up & down over bar

Always start where you left off on the previous round.
Result: Reps completed

21-18-15-12-9-6-3 Reps, For Time
Thrusters (45/30kg)
Bar Facing Burpees

Chest to bar
6, 5, 4, 3, 3
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)

Front squat 2 RM, then 3 sets with 75% (choose reps)

6x1 Behind the neck jerks

60s on 60s off x16:
a) row
b) AMRAP: 4 push up - 6 sit up - 8 air squat
c) machine (not row)
d) AMRAP: 2+2 kb stoh - 3+3 kb clean + 8 kbs

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.