4x5 85%
Max reps at 70% (goal is 15-20)

For Time

1 ring/bar muscle up*
2 sumo deadlift high pull 35/25 kg
3 push press 35/25 kg
4 power clean 35/25 kg
5 front squat 35/25 kg
6 ketllebell swing 24/16 kg
7 pull ups
8 toes to bar
9 box jump
10 double unders
11 burpees
12 kb overhead walking lunges 24/16 kg

*Skaalaus muscle upille: hyppy muscle up/ mu kumpparilla, chest to bar/ pull up / raaka leuka kumpparilla tai ilman/negatiivinen leuka. Valitse skaalaus niin et se on tarpeeksi haastava

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; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

4 x every 2 min
3 Push jerk in the split

AMRAP 7:
3 power cleans @100/70kg
10 triple-unders

S: n. 80% of clean 1RM, DU/ crossovers/heavy rope/backward SU

10-9-8-7-6-5-4-3-2-1
Bench press
– Add load every set.
– Rest as needed.

AMRAP 8

4 pull up
8 push up
12 wallball

rest 2min

AMRAP 6

3pull up
6 push up
9 wallball

10-1 strict pull up/ low bar pull up,
1-10 push up/ elevated push up

EMOM x 10

1) 10/8cal row / bike
2) 10m walking lunge

EMOM x 8

20-50 DU

30:30 x 20 intervals
Working 30 secs on 30 off.
Row or bike but stick with same machine. Score is total calories