9 min amrap:
20 wallball
10 box jump

10 min amrap:
15/12 cal ab
5 bar mu

EMOM 20

Performance
a) 1 muscle upp + 3 c2b + 6 pull ups
b) 8 pull ups

Fitness
a) 4 c2b + 8 pull ups
b) 7 pull ups

For time:

• 15 burpees, jumping over the barbell
• 225-lb. clean and jerks, 5 reps
• 12 burpees, jumping over the barbell
• 225-lb. clean and jerks, 4 reps
• 9 burpees, jumping over the barbell
• 225-lb. clean and jerks, 3 reps

1) 10m Farmers Walk 20/10 kg - 20 WB - 10m Farmers Walk
2) 15x Box Jump 20"/24"

Hip Mobility
Waves, Floss, Shin Box
Dowel shoulders
Reps of;
Squat
Goodmorning
Lunge
Pushup
Scap Pull up8
8-10
Then SET UP 3 circuits - two teams max per circuit.

front squat wawes

100 burpees for time

Timecap 12 min

”Tapaninpäivä optional workout”

20 min amrap

5 Pull-ups/C2B
7 burbee box jump overs 60/50 cm
9 Med ball cleans

Optional Christmas Carols loaded.
Banded Body Sequence - Upper, Lower (hips, hamstrings, ankles)
Light DB Warmup - Two DB's 20lbs max. 1 mat
Rehearse all movements in circuit - 5/ each
Push-up
Press
Thruster
SA RDLS with kick
Scissor Lunge
SA OH Jerk
DB Jackknife (V-up)

10min max
Then Set-up circuit. Heavier DB's, KB, Box, TRX.