Mobility

12 minute AMRAP in teams of 3
8 dB hang squat cleans 22.5/15 (scaled to 10)
8 Burpee over dB
20 double unders (scaled to singles)

Wednesday
wod: in partners
1A:-8 Mins to get a 3rm bench

1B:-8 mins to complete a 1 mile run

1C:-8 mins Me cal bike

1D:-8 mins Me cal ski
*2 mins rest after each station

Wod: partner Wednesday, grab a partner and go as heavy , hard and fast as possible!!

Echo bike
10 s on / 30 off
25 varv.

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

150 min
Warm up for 20 min

1.Gymnastics
A. HS Walk practice for 15 min
- 30 m

B. BMU practice for 20 min
- HTB 3 x 1
- BMU 1 3 3 3 4

C. BMU speed:
Every 2 minutes for 4 rounds:
20 s. ME Bar muscle ups
- 4 4 4 4 reps
- Total of 30 BMU

2.Weightlifting
A. Power snatch
- Build to heavy set of 5 touch and go

B. Every minute on the minute for 7 minutes:
5 Power snatches @ 80% of A)
- 35 kg

3.Strength
A. Back squat
- 6 x 2 @ Same weight as last week
- Rest 2-3 min
6 x 2 x 80 kg

4.Conditioning - not done

5.Accessory - not done

" 12 days of christmas "

1x Pull up
2x Thruster
3x HSPU
4x WBS
5x Box Jump
6x Front Squat
7x KBS
8x Burpee
9x Deadlift
10x TTB
11x Shuttle Run
12x Cal / AB Row

RX : BB : 60/45 ; KB 32/24
SC1: BB : 45/30 ; KB 24/16
SC2: BB : 30/20 ; 16/12

Huoltaa + 60 min kävely lenkki

AM: 90 min
1.Aerobic work for 85 min
A. 4 rounds of:
5 min run
5 min row
5 min bike
5 min ski
HR 128/142
B. Mobility for 5 min

PM: 110 min
Warm up for 15 min + 30 m HSW
1.Gymnastics
A. Butterfly chest to bar practice for 25 min
- Box drills 2 x 10 reps
- Singles 9 x 1 reps
- CTB + kip swing 6 x 3 + 3 reps

B. Butterfly pull ups for 10 min
- 10 9 9 7 = 35 reps

2.Conditioning
A. Every minute on the minute for 10 minutes:
Even: 12 Cal Row
Odd: 8-10 UB Toes to bar > 12 12 12 12 12

3.HSPU Strength
A. 3 sets:
ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
- 10 kg Rogue plates -7 6 5 reps
Rest 15 s.
6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
Rest 2 min

4.Sled sprints - not done

Weighted Pushups 6-6-6 reps, then max reps without weight.