“12 days of Christmas”
For time
1 Cluster @84kg
2 Ring mu
3 Box jump @75/60cm
4 Front rack lunge @84kg
5 HSPU
6 Deadlift @84kg
7 T2b
8 strict Pull up
9 USA swings @32/24kg
10 Burpee
11 Back squat @84kg
12 cal bike

Timecap : 40mins

5 kierrosta 120-160 sykkeillä, laadukkaasti ilman höntyilyä:

15cal soutu/pyöräily/hiihto
12/12 käsipaino shoulder press
15cal
12 mave
15cal
12 vatsarutistus
15cal
12 rengassoutu
15cal
12 etunojapunnerrus

Painot ja skaalaukset siten, että kaikki toistot pystyy tekemään unbroken

40 cal ski
40 c&j
40 Bob
40 row
40 snatch
40 box over burpee
40 cal ski
40 clean Thruster
40 Bob
40 push press
40 devil press

emom 20min:
45sec on 15sec off
1. push up
2. abmat sit ups
3. bike
4. sandball over shoulder
5. rest

emom 15min:
1. hs walk/hold practise
2. 5 high box jump
3. 5 hspu

Handstand push up strict
8-6-4-6-8
Un minuto di rest tra le serie

Emom 5 round
1-dumbell snatch 24kg
2-Front squat 52,5 kg
3-cal bike erg
4-rest

12 days of Christmas
1 thrusters 60kg
2 hang power clean
3 deadlift
4 burpees
5 ttb
6 box jump 60cm
7 hand release push up
8 Kb reverse lunges
9 kb american swing
10 ab mat sit up
11 wall ball da 12kg target 2.5m
12 cal bike erg

A1: Front squat 5-3-1-1-3
A2: Strict Hspu 5x5@30A1
B: Dips 3xMax
C: oh triceps extensions 2set

A: Bench press 10x3 last set amrap rpe 7-8
B: Front squat 3x3