DT PROGE

2 rounds For Time:
15 deadlift
12 hang power clean
9 stoh
10 cal echo bike
12 deadlift
9 hang power clean
6 stoh
10 cal echo bike
9 deadlift
6 hang power clean
3 stoh
10 cal echo bike

@50kg

• ei tarvii olla ub mutta tavoittele mahd pitkää sarjaa

12 days of christmas
1 push jerk 50/35kg
2 front squats 50/35kg
3 hang power cleans 50/35kg
4 deadlifts 50/35kg
5 pull ups
6 burpee to target
7 toes to bar
8 alt db snatch 22.5/15kg
9 wall ball 9/6kg
10 single arm db box step overs 22.5/15kg 24/20 inch
11 box jump over 24/20 inch
12 lat. burpee box step over 1*22.5/15kg 24/20 inch

timecap 40min

5 rounds

15 pull ups
15 box jumps
400m run

FS 2x10 70% from 1rm

Front squat 3x3 + 1x1
10 min timecap

A: 10x30 on/30 off jumprope
B1: 3x30sec handstand hold
B2: 3x8 Assisted FG ring pull ups
C1: Ring Dips 5x2
C2: Ring rows 5x8
D: Push ups 4x10+1xAmrap
E: DB biceps curls 2x Myo reps

As Many Reps as Possible in 12 minutes

30/24 Cal Bike
30 Air Squats
20 Push Press 40/30kg

A.
EMOM x6:
1.) Jumping jacks
2.) One leg V sit ups
3.) Walk out + Push up
4.) Air squat
5.) Hang Power clean + Push press
6.) Active shoulders w/ handstand

• Mobility...

• 2 rds:
  10-25 DU's
  5 Hang Power cleans w/ db's
  5 Push press w/ db's
  5 HSPU

B.
For time:
3 rds:
10 Strict HSPU
10 Hang Power clean w/ db's
50 DU's

Rest 1min...

3 rds:
10 Kipping HSPU
10 STOH w/ db's
50 DU's

C.
3-5 rds:
30s. Hollow rocks
30s. Sit ups
60s. Rest

Box height: hips above knees
Sit and stop before going up

Metcon (quality)

EMOM for 30 minutes of:
1. 15 GHD sit-ups
2. 20/15 Calories bike erg
3. 15 Box jump overs 24/20”
4. 40s plank hold
5. Rest