• 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

EMOM 36

1 minute : 5 - 10 Strict Pull Ups
2 minute : 12 Box Step Ups w/ DB`S 2 x 22,5/2x15kg
3 minute : 0:30 Side Plank ( R )
4 minute : 9 Thrusters 42,5/30kg
5 minute : 0:30 Side Plank ( L )
6 minute : 12 DB Push Ups

12min

5 leuanveto
10 etunojapunnerrus
15 maljakyykky

8min alkavalla minuutilla
3-5 yleisliike + max toistot thruster

Ota tankoon hieman normaalia isompi kuorma ja pyri pitämään toistomäärä suunnilleen vakiona.

For time

3rounds:
10 clean& jerk @60/40kg
200m run

rest 1min between sets

кардио не привязываясь к цифрам. скорее активное восстановление

AMRAP 7 ( Reps )

6 Handstand Push Ups
1 Power Clean 80/60kg
10 Wallball 20/14p

...get ready for "Holleyman"