For Time:
500m Run
50 Step-Down Box Jumps 24/20''
50 GHD Sit-Ups
10 Wall Walks
50 V-Ups
50 Step-Down Box Jumps 24/20''
500m Run

Goal: 15:00-20:00 minutes
Time Cap: 25 minutes

4 rounds for time:

1k bike erg
5 devil’s presses

Q7AV

Rest Day!
Enjoy the final day of the year. Spend it with good company and your love ones! ❤️
Go into the 2024 with a BANG! 💥

1 push jerk 60/45kg
2. frontsquat
3. power clean
4. bmu
5. burpee to target
6. t2b
7. wallball
8. hspu
9. devilspress 2x 22.5 / 15kg
10. jumping lunges
11. c2b
12. power snatch

In teams of 3
Strict pull ups, each
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

7 Min AMRAP

1 Power Snatch
1 Overhead Squat
2 C2B Pull Ups
2 Power Snatch
2 Overhead Squats
4 C2B Pull Ups
3 Power Snatch
3 Overhead Squats
6 C2B Pull Ups
etc..
@42.5/35

Pull Up

5x3 Max Weight Strict Pull Up
Rest 2 mins between sets
- Score total weight moved
- Weight can change each round
- if not able to perform bodyweight perform with bands

A: Brad jumps 8x3
B: Power clean 5x3
C: Weighted Pull ups 5x4
D: Seated hamstring curls 3set
E: Assisted chin ups 3set
F: Seated rows 2set
G: Forward leaning Cable flys 2set
H: Alternating DB biceps curls 1xMax

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

5xevery 2 min
1 set @ 65-70% of 1rm of snatch
3 Snatch Deadlift + 2 Full Snatch + 1 Overhead Squat

A: Bench press 3rm + 4deload sets
B: Leg press 5set
C: Incline Db press 3set
D: Leg extensions 3set
E: OH triceps Cable extensions 2set