2 rounds:
12/10cal AB
14 GHD Hip Ext.
20 (10/10) steps of Single Arm DB Suitcase Carry
5/5 Single Arm DB OH Squats
- Choose load

Mobility

40 Deadlift @bodyweight
21 Bar facing burpees
40 Front squats @50% of bodyweight
15 Bar facing burpees
40 Power cleans @50% of bodyweight
9 Bar facing burpees
40 STOH @50% of bodyweight
3 Bar facing burpees
40 OHS

For time:
30m OH DB Walking Lunges 2x15/10kg
80 Abmat Sit Ups
60 Pull Ups
40 DB Thrusters 2x15/10kg
20 cal Assault Bike

TC 15min

EMOM 12:
- 20sec HS hold facing the wall
- 30 DU
Alternate btw the movements

Scale:
HS hold back against the wall
Practice DU the whole minute

With partner, be nice and complete 2020 reps FOR TIME (there is no time cap)

Buy in (synchro, reps for each)
24 DU
12 Burpee over partner
20 Lunges
20 KB swing @20kg

12 ROUNDS

6 rounds "Light bodyweight"
- 24 T2B
- 24 pistols
- 24 sit-ups / slamball
- 24 pull ups
- 24 box jumps
- 24 push ups

6 rounds "Lovely barbell" @25kg
- 24 snatch
- 24 power clean
- 24 thruster
- 24 push jerk
- 24 OHS
- 24 DL

Buy out (synchro, reps for each)
24 DU
12 Burpee over partner
20 Lunges
14 KB swing @20kg

MERRY CHRISTMAS!!! 🎁🎀⛄🎄

1 Pull-up
2 Burpees to target
3 Toes to bar
4 Thrusters
5 Romanian DL
6 Box jumps
7 Push presses
8 Power snatches
9 Slam balls
10 DB hang power clean & jerks
11 V-ups / tuck-ups
12 Pistols

Barbell 30/40kg
DB 10/15kg
Slam ball 20lbs
Box 50/60cm

huolto

Front squat 4 RM, then 3x2 @ same weight

3 Rounds (every 3min)
10 bent over row
15 hollow rock
15 arch rock