For time

• Wall walk
• 2 candlestick rocks
• 3 burpees
• 4 push-ups
• 5 walking lunges
• 6 air squats
• 7 sit-ups
• 8 jumping squats
• 9 jumping lunges
• 10 broad jumps
• 11 handstand push-ups
• 12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Scaling

Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option

Same as Rx’d

Beginner option

12 rounds for time, starting with 1 and adding an exercise each round

• 1 inchworm
• 2 candlesticks
• 3 burpees
• 4 knee push-ups
• 5 walking lunges
• 6 air squats
• 7 sit-ups
• 8 jumping squats
• 9 jumping lunges
• 10 broad jumps
• 11 dumbbell shoulder presses
• 12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

90 minutes @ HR Zone 2

Change machines as you like

2-4rounds:

20 banded pull apart
10+10 bulgarian split squat

Snatch push press + snatch balance + ohs
3X 4+4+4 @40-50% (snatch 1 RM)

2-3rounds:

5 high box jump
30+30s side planks
30+30m s.a farmer carry

EMOM x 8-12
1) bike
2) 5 deadlift + 5 muscle clean + 5 power clean
3) bike
4) 5 press, 5 push up, 5 push jerk / or split jerk

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

4 Round
400m Run/500m Row
10 HPC 95#
10 HSPU
10 Box Jump 20"

Mod HSPU to GHD...and next time its rowing vs running...i need to remember that rowing 2000m in a wod is STOOOOOOPID!

E3MOM x 3-4

L- sit max holds,remaining time easy bike

12 minute EMOM

1) Seated DB strict press
2) DB bent over row
3) DB plank drag through
4) Rest and recover

DB weight. Use the heaviest DBs available that you can do for unbroken sets with good