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...

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