4 RFT:

10 Burpee Box Jumps 24"/20"
6 Handstand Push Ups
10 Double Dumbbell Push Press 2x22,5/2x15kg

Target 7 min.
Cap 12 min.

12 x 40 sec on / 20 sec off (12min):

1. plank with leg raises
2. Chinese plank with leg raises
3. side plank hold left
4. side plank hold right

https://m.youtube.com/watch?v=yrIG6yGPdkk

https://m.youtube.com/watch?v=s1MeMvqSNqA

For time:

50 Pull-ups
400 m Run (both)
42 Thrusters 40/30 kg
800 m Run (both)
42 Thrusters 40/30 kg
400 m Run (both)
50 Pull-ups

Timecap 40 min

Weighted Strict Pull Ups

Banded Pull Ups : 3-2-2-1-1
10 + Unbroken : 4-3-3-2-1

*Build in weight each set

Send Off 3:00

AMRAP 8

20 Double Unders
10 Bar Over Burpees
2 Clean & Jerk @ 85% todays heaviest weight.

Target 2
Goal 5 +

AMRAP 7

3 Power Clean
3 Front Squat
3 Push Jerk

50/35kg

Rest 3 min

AMRAP 7

5 Wallball
3 Handstand Push Ups
1 Power Clean 80/60kg

Rest 3 min

AMRAP 7

25 Double Unders
7 V-UPS
1 Deadlift 100/70kg

Results is total reps. YGIG.

( Single 1:1 work / rest )

• Performed with a partner:
  1 Deadlift @ 60/42.5kg (total reps for the workout = 12 reps)
  2 Power Cleans (22 reps)
  3 Thrusters (30 reps)
  4 Alternating Pistols (36 Reps)
  5 Chest-To-Bar Pull-ups (40 Reps)
  6 USA Swings @ 32/24kg (42 Reps)
  7 Wallballs @ 20/14 (42 reps)
  8 Push Jerk @ (40 reps)
  9 Box Jumps @ 75/61cm (36 reps)
  10 Toes to Bar (30 reps)
  11 Bar Facing Burpees (22 reps)
  12 Ring Muscle-ups or 12 Squat Clean Thrusters (athletes choice)

• One person works, but work is NOT split.

• Format is the same as the 12 days of Christmas Song...

• 40:00 Cap

Notes: Each athlete will complete all work listed meaning the work is NOT split, but one person will complete their work while their partner rests ie. partner A complete all reps of whatever movement they are before switching. Work/Rest will be roughly 1:1 so athletes should be able to maintain a high level of intensity.

20min ajan

2 kierrosta
5 leuanveto
10 etunojapunnerrus
15 ilmakyykky
+
500m soutu/1000m pyörä

1. 30 secs bicep curls light or empty bar
2. 30 secs tricep extensions 22.5/15 db

AMRAP 12, With Partner

Row 12/9 Calories
15 Squat w/ Plate 20/15kg