Aikaa vastaan:

2-4-6-8-10-8-6-4-2 Kahvakuulaheilautus
1-2-3-4-5-4-3-2-1 Burpee

For time:

4-3-2-1 Rope Climb

after each set 100m Farmers Carry 22,5/15kg

8 - 12

• 8 toes to rings
• 10 Käsipainotempaus
• 12 box jump over

5 mins easy Bike, Row, Jog - nasal breathing
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 Rounds:

Max reps Push-up
Max reps Ring row

Rest 2min.

AMRAP

2-2-2-3

5 Double DB Hang Power Snatch
10m Double DB OH Lunge
Max 10m Shuttle Runs

Rest 1 min btw sets.

DB`S 22,5/15kg

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

---

2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

---

6x every 90s.
block power clean
+
block clean
- set bar about at the knee
- start at 55%, built up

5 rounds for time of

• 15 barbell lunges
• 75 double-unders

♀ 95 lb ♂ 135 lb

5 rounds for quality:
12 Deficit HSPU (2 x blue 20kg plates)
3 Rope Climbs 4m
12m Handstand Walk
Rest 2min btw rounds

In the theme of the song, "12 Days of Christmas":

First 1, then 2-1, then 3-2-1, then 4-3-2-1, ... = 364 total reps
of
- 1 sumo deadlift high pulls
- 2 thrusters
- 3 push presses
- 4 power cleans
- 5 power snatches
- 6 KB swings
- 7 strict pull-ups
- 8 knees-to-elbows
- 9 box jumps
- 10 double-unders
- 11 burpees
- 12 plate overhead back lunges

Barbell @ 35/25 kg
KB @ 24/16 kg
Plate @ 20kg