10min Assault Bike
- Mixed in as you see fit:
5 x 30sec higher effort sprints
- Zone 2 pace in remaining times

4 supersets:
12 Seated Incline Double DB Bicep Curls
15 Lying Barbell Skull Crushers
- Rest 1:30 btw sets

15min Skillmill Run
- Mixed in as you see fit:
6 x 30sec higher effort sprints
- Zone 2 pace in remaining times

12 Days of The Training Plan

1 Hang (squat) clean @ 100/70kg
2 Front squats @ 100/70kg
3 Ring muscle-ups
4 Handstand push-ups, 3.5/2”
5 Deadlifts @ 100/70kg
6 Front rack walking lunges @ 100/70kg
7 Burpees over the box, 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs)
9 Pull-ups
10 Toes-to-bars
11 Thrusters @ 83/61kg
12m Handstand walk

Flow. This workout is performed as follows: (1 Hang squat clean, 2 Front squats + 1 Hang squat clean, 3 Muscle-ups + 2 Front squats + 1 Hang squat clean etc. The final round is 12m Handstand walk + 11 Thrusters + 10 Toes-to-bar etc.)
Target time. < 60:00
Semifinals level. < 40:00 (Rx)
Top CF Games level. < 30:00 (Rx)

Note on weights. Clean/FS/DL/FR WL should all be done with the same weight. You can use a separate barbell for the thrusters OR change the weight back-and-forth on the final 2 rounds (if you only have a single barbell). Choose a weight that you can do unbroken sets with on the clean/FS/DL/FR WL. The thruster can be broken to multiple sets as needed.
Suggested weight options. 100/70kg → 84/61kg → 70/47.5kg→ 61/43kg → 52.5/35kg

AMRAP 30min

15 cal
6 push-press 2x22,5/15kg
10 pull-up
20 squat
10 push-up
6 push-press

7 min AMRAP:
• Dumbbell Devil Press 30/20# (2)

Goal: 60.

Paused back squat + back squat

5x1+2 @75-80%, go every 3 min

2 sec pause in bottom in first rep

A: Burpee box jumps x15
B: Bench press 5-3-1
C: WPU 5-3-1 + 1xMax@BW
D: Incline DB bench press 2x5
E1: Leg extensions 2set
E2: DB shoulder flys 2set
F: Back extensions 2set

Hang Power Cleans
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM