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

Amrap 20 min:

100 wall ball 9 kg
75 sit uus
50 box over burpee
T2b niin monta kun menee yhdestä riipunnasta

Front squat 4+4+2+2

Clean and jerk 4x1 80-95 %

Snatch 4x1 80-95 %

1 mile run
10 rounds of Cindy
Completed at home
(35lb DBs for rows instead of pull-ups)