Teams of 2 or 3
200 cal bike
-into-
15 min AMRAP
5 front squats
5 ab mat crunches
(3 min rest)
1200m run
-into-
15 min AMRAP
5 power cleans
10 push-ups

Pareittain you go I go tyyliin.

90 box over jumps
80 kb swings 24/16kg
70 burpees
60 wall balls
50 plate over head lunges 15/10kg
40 toes-to-bars
30 kb snatches 24/16kg
20 pull-ups
1 mile bike
20 pull-ups
30 kb snatches 24/16kg
40 toes-to-bars
50 plate over head lunges 15/10kg
60 wall balls
70 burpees
80 kb swings 24/16kg
90 box over jumps

5 sets of:
3 Power Snatches + 2 OHS
Sets 1-2: @60% 1RM Power Snatch
Sets 3-4: @65%
Set 5: @70%
- Rest 2min btw sets

mobility

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

120 min
Warm up for 20 min

1.MU
- Drills
- MU 14 x 1

2.Gymnastics capacity
For time:
12-9-6
Kipping ring dip
Hang power clean 50 kg > 40 kg
15-12-9
Pull up > TTB
STOH 50 kg > 40 kg
21-15-9
Push up
Wall ball
Time: 20.48
HR 172/184

3.Accessory
- Not done

Amrap 4
21 cal bike
21 power clean 60kg
15 burpees box jump 60cm
4' rest
Amrap 4
21 cal bike
21 power clean 50kg
15 burpees box jump 60cm
4' rest
Amrap 4
21 cal bike
21 power clean 40kg
15 burpees box jump 60cm

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

50-40-30-20-10

1. Kaloreita soudussa
2. Burpeita

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