5 rounds:
20 kettlebell swing (24/16kg)
20 Russian twist (10/5kg)
10 burpee on a plate

12 days of Christmas
Partner WOD, follow the leader style.
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Goal & Intensity
-Combine movement and muscle variety so the body constantly adapts.
-Each round adds a new movement, keeping muscles, core, and heart rate engaged continuously; constant variation challenges full-body fitness without overloading a single muscle group.
RPE: 7–8 → you feel the work, your breathing rises, but movement stays controlled and smooth.
💡Coach’s Tip
Perform each movement with intention and control, when your jumps and handstands are solid, your overall body coordination holds up even under fatigue.
Why this kind of workout: Varied WOD-style training helps sustain general fitness and prevents adaptation to one specific movement pattern. Variety enhances muscular endurance, mobility, and overall coordination.

3x5 Muscle Snatch

• As heavy as possible

1. 10 power snatch 40/30kg
2. 10-15 box jump overs
3. 10-15 floor press 22.5/15kg
4. 5-8 strict pull ups
5. Rest

4 lengths of the gym. Jump as far as possible and go straight into the next one. Slow recovery walk back.

70% x 1
77.5% x 1
82.5% 4x3
82.5% x3 +
Working off your actual max.
Post AMRAP in comments

20min alkavalla 2 minuutilla

1. 5-8 leuanveto/rinta tankoon, 6-8 raaka rinnalleveto riipusta 43/30kg, 20-40 tuplanaruhyppy
2. laite

12min

6-8 varpaat tankoon
10 etukyykky 43/30kg
15cal laite

Rest & Recover

4x
8/8 DB Bent over Row