10 Rounds
1 min erg 1
1 min erg 2
1 min box step ups
1 min shuttle run
1 min wall walks
*Easy Pace!!! Total 50 min

E3MOM for 3 rounds:

10 deadlift
20 cal echo bike

Q7AV

C2B proge

5 rounds:
300m ski
15 push ups
10 c2b/pull ups
- rest 1min

12 Days of The Training Plan

1 Hang (squat) clean @ 100/70kg
2 Front squats @ 100/70kg
3 Ring muscle-ups
4 Handstand push-ups, 3.5/2”
5 Deadlifts @ 100/70kg
6 Front rack walking lunges @ 100/70kg
7 Burpees over the box, 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs)
9 Pull-ups
10 Toes-to-bars
11 Thrusters @ 83/61kg
12m Handstand walk

Flow. This workout is performed as follows: (1 Hang squat clean, 2 Front squats + 1 Hang squat clean, 3 Muscle-ups + 2 Front squats + 1 Hang squat clean etc. The final round is 12m Handstand walk + 11 Thrusters + 10 Toes-to-bar etc.)
Target time. < 60:00
Semifinals level. < 40:00 (Rx)
Top CF Games level. < 30:00 (Rx)

Note on weights. Clean/FS/DL/FR WL should all be done with the same weight. You can use a separate barbell for the thrusters OR change the weight back-and-forth on the final 2 rounds (if you only have a single barbell). Choose a weight that you can do unbroken sets with on the clean/FS/DL/FR WL. The thruster can be broken to multiple sets as needed.
Suggested weight options. 100/70kg → 84/61kg → 70/47.5kg→ 61/43kg → 52.5/35kg

For Time. TC 17 min
50 DU
50 Back Squat, 43/30kg
25 DU
25 Shoulder to overhead, 43/30kg
50 DU
50 Front Squat, 34/25kg
25 DU
25 Shoulder to overhead
50 DU
50 Overhead Squat, 20/15kg
25 DU
25 Shoulder to overhead, 20/15kg

2-3 rounds:

3-10 strict pull up
10+10 Db seated press
10 snowangel

Deadlift 4 RM, then 3x4 @ 90%

4 Intervals

A1. 4-minute AMRAP

40/32 (cal) Echo Bike
+
AMRAP in the remaining time
9 Power snatches @ 35/25kg
3 Bar muscle-ups

A2. 4-minute AMRAP

30/24 (cal) Row
+
AMRAP in the remaining time
9 Thrusters @ 35/25kg (75/55lbs)
3 Ring muscle-ups

Rest 2-minutes b/t intervals

Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)

These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

A: Bench press amrap@75kg + 4x5 deload set
B: Leg press 5set
C: DB Incline Bench press 3set
D: Leg extensions 3set
E: OH Cable triceps extensions 3set

3-4x 2+2+2
High pull
Muscle snatch
Ohs

3x 2+2, *3x2
Taskuilta tempaus + vala
*Taskuilta tempaus

4-5x 2
Tempaus

3x3
Vedot