Not for time, do not use timer

2 rounds:

• 10 cal skierg
• 10 v-rolls
• 10 kb swing 24/16kg
• 10 cal skierg
• 10 v-ups
• 10 cal skierg
• 10 hspu (abmat assisted)

Dynamic bench press
9x3r @ 60%
Go every 60s.

Every 180s x 5
2-2-2-2-2 V.1-2

Huom!
Normi kyykkytempo. Sarjat nousevalla painolla.

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski or bike for meters rest of the time
rest 3 minutes between sets

Rest day
JH 30 min

For time
100 du
25 hspu
80 du
20 hspu
60 du
15 hspu
40 du
10 hspu
20 du
5 hspu

“12 days of Christmas”
For time
1 Cluster @84kg
2 Ring mu
3 Box jump @75/60cm
4 Front rack lunge @84kg
5 HSPU
6 Deadlift @84kg
7 T2b
8 strict Pull up
9 USA swings @32/24kg
10 Burpee
11 Back squat @84kg
12 cal bike

Timecap : 40mins

EMOM 32 min:

1) 10 front squats
2) 8 d-ball cleans
3) 17 cal row / ab / ski
4) rest

VX7A

1 hill run
25 db squat
1 hill run
20 db squat
1 hill run
15 db squat

2x22,5

2@60%, 2@70% 2@75%, 3x1@80%, jerk-%, rest btw sets 2min