Focus #1: 2 Push Presses + 2 Push Jerks
5 sets x 1 rep @ 65% of 1RM Clean and Jerk

Focus #2: Toes to Bar E2MOM unlimited
(Go up in 2s until you cannot complete round)
L1- knees as high as possible; L2- toes to bar; L3- knees to elbows)
Minute 0 – 2
Minute 2 – 4
Minute 4 – 6
Minute 6 – 8
Minute 8 – 10
Minute 10 – 12

Minute 12 – 14
Minute 14 – 16
… So on and so forth…

Score: Weight / Highest Minute Completed

Skill: Harjoittele käsilläkävelyä/käsilläseisontaa 15 min

Conditiong
For 40 min, every 2 min
1)
Row 250 m
high box jump x 10
2)
Wall ball x 20
Rope climb x 2
3)
GHD sit ups x 15
Man makers x 5 (bur
4)
Double unders x 40
toes to bar x 10
5)
Box step up KB x 12 (yhdellä kahvakuulalla. Kuula ponnistavan jalan puoleisessa kädessä, 6/6)
Single leg KB deadlift x 12 (6/6)

On the first day of Christmas Fuel gave to me...

1.5 minutes per station
20s between stations
1 minute between rounds
2 rounds

1 / box overs
2 / renegade row rotation
3 curve
4 DB Snatch - Snatch lunge
5 hollow rocks
6 jumping pull ups
7 skier
8 / mountain climber
9 in and out goblet jump squat
10 TRX PIstol
11 weighted crunch
12 TRX Rows

1 partner is working one partner is resting alternating after the allotted number of reps. Each time one partner completes reps = 1 point.

Count total points in second round. Prizes awarded.

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front Squat x 6-8 reps @ 3011
Station 2 – Ring Rows x 8-10 reps @ 2111

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds

Start up
stretch(4)
choose one: 2 min of airdyne, row, 400m run, 500m row

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(18) choose one or two
bench press-5-4-3-2-1 climb
deficit dead- work up to hvy single
pause squat 5x2 with 2 sec pause

Metcon
20/10 x8 per
row(cals)
squat(reps)
rope slam(reps)

Metcon-comp
20/10 x8 per
du's(reps)
pistol squats(reps)
row(cals)

Finisher
50 bfsu
1 min samson stretch

1 toiston maksimi

40yd sprints - on turf - rolling - 12x40yds - 5.2, 5.09, 5.01, 4.97,4.90, 4.92, 4.88, 4.81, 4.79, 4.81, 4.91, 4.80

AMRAP 20'

15 Squat
10 Push Up
5 Toes to Bar

Every 5 Rounds - 10 Power Snatch (35/25)

Ski Erg
Step Ups
Bench Hops
Hanging Knee Tucks
Wall Balls
Battle Rope

Round 1: 1min on:20sec off
Round 2: 2min on:30sec off
Round 3: 1.5min on:0 off (you go, I go)

15m HS Walk
50 KBS 24/16
15m HS Walk
50 Box Jumps 61/51
15m HS Walk
50 CTB Pull Ups
15m HS Walk