E2:30 x10, alt. between a & b:
a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck up

Target: Work ~90s / interval. Overall ~70% effort.

2 front squat + 3 backsquat X 6 e2mom

"12 days of Christmas"
1 squat clean 60/42.5kg
2 burpee box jump 60/50cm
3 s2oh 60/42.5kg
4 c2b
5 box step over (bw)
6 deadlift 60/42.5kg
7 t2b
8 wallball 9/6kg
9 kbs 32/24kg
10 push-up
11 goblet squat 32/24kg
12 cal machine
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.
Time cap 35 min

2 sets:
HS-walk
- As many tries as you can
- Rest as needed
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3 sets:
Max HS Walking Steps, standing still w/ spotter (1=1)
- Goal 20 steps unbroken / set
- Rest 2min btw sets
—————————————————————
3 sets:
Max HS Steps
- Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
- Goal at least 20 steps / set (1=1)
- Rest 2min btw sets
—————————————————————
2 sets:
2m L+2m R Banded Side Steps
- Place a rubberband at your elbows
- Goal is to go 2+2 unbroken
- Rest 1-2min btw sets

6-6-5-5-5-5

Go every 2:30

5x5 varoilla

Every 12 minutes x 3 sets:

1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movement

round 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg

For 20 minutes

Run 1 mile

In the remaining time, complete as many rounds as possible of

• 7 strict toes-to-bars
• 14 handstand shoulder taps

2 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

For time

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Intermediate option

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 20-lb dumbbells/20-inch box
♂ 35-lb dumbbells/24-inch box

Beginner option

• 15-12-9 reps of Dumbbell burpee deadlifts, Box step-overs

♀ 10-lb dumbbells/12-inch box
♂ 15-lb dumbbells/20-inch box