1) Chin-up: Accumulate Volume 30-40 reps
- Options: Band Resisted Chin-ups, Bodyweight, Partner Assisted Chin-up, Ring Rows
- Rest 60-90s between sets.

2) Rollback Triceps Extensions: 5 x 10. Rest 60s.

3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

5 rounds for time of

15 thrusters
15 pull-ups

♀ 65 lb. ♂ 95 lb.

Weighted chin up 8x2

Back squat 8x5@65%
Bench press 8x5@65%

120min concept bike

Syvävenyttely

Row 2000m
Pistol squat 50
Hang clean 30

5 min rest

Karen
Wall ball 150

WOD
“12 days of Xmas with MayFly”

1 Manmaker @22,5/15kg
2 bar muscle up/ C2B
3 bear complex @ 42,5/30kg
4 Pistol squat / box step up
5 Sumo DL High Pull @42,5/30kg
6 T2b / knee raises
7 Wall ball 9/6kg
8 USA swing @24/16kg
9 Kipping HSPU / Push Up
10 Double under / Single under
11 burpee box jump @60/50cm
12m front rack walking lunge @42,5/30kg

Timecap : 40mins

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

3 Rounds
Three shuttle runs
Complex of 3: hang clean, front squat, thrusters (95lbs)
DB bench x8 (50lbs)
12 PVC Hollow rockers
30 sec rest

Then

9-7-5

Deadlifts
Bar facing burpees
Pull ups
45 second rest