9 min TBT:
V-ups/situps
Lunges
mountain climbers

1 min rest

9 min TBT
floor back extensions
air squats
groiners

1 min rest

9 min TBT
hollow rocks
no weight SL DL (alternating?)
hindu pushups

1 min rest

9 min TBT
flutter kicks
cossack squats
burpees

(39 min)

1000 burpees

2 RFT

20 wall-balls
20 DL 60 kg.
20 cal assault bike
20 box stepovers with 2x 15 kg dumbbells
20 AB mat sit-ups
20 Push-ups

• Global Foam Roll Hamstrings x 60s each
• Adductor Rock Back Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

Kilos: 61/43

On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Eilinen/lepo

(ei tarkoita pikkujoulujen uusintaa)

6 Intervals 3’ ON, 1’ OFF of:

8 burpees target

8 Power clean 60/40

6 burpees target

6 Power clean 60/40

in time remaining : toes to bar

120 min
Warm up for 25 min

1.Strength
A. Daily Max in Squat clean thruster + Split jerk (TnG)

2.Metcon
A. For Time:
30 Deadlifts 100/70kg > 60 kg
30 Chest to bar
30 Deadlifts 100/70kg > 60 kg
Time: 5.54

Rest as needed

B. For Time:
"Acid bath"
500m ski - 2.06
500m row - 1.57
1000m bike - 1.54
Time: 6.18

3.Accessory
A. 3 sets:
Hanging leg lifts on parallettes x Max effort - 10 10 10
15 DB Bench - 25 25 25 lbs

AM: 75 min
Aerobic work, alt. between ergs for 75 min:
- Bike, row, run, ski, run
- Avg. HR 131

PM: 120 min
Warm up + COS 20 min

1.Ring muscle up
A. Drills
B. Max reps Kipping MU: 4-5 sets
- 2x1 + 9x2
- 20 MU

2.Pause split jerk
A. Build to heavy double

B. 3x2 @ 85% of max

3.Accessory
A. Accumulate 30 Reverse snow angels

B. Accumulate 30 Banded pull aparts

C. Accumulate 30+30 World's greatest stretch