A.) Every 3 minutes
Back Squat
4-4-4-3-3

B.) EMOM 12
Min 1: 10 m DB/KB front rack WL 2x 25kg / 2 x 17,5kg
Min 2: 15/12 C2B pull-ups
Min 3: 20/16 cal Row

C.) 4 rds

Bike 15/12
Box jump overs 15
American KB swings 20

TC: 12 min

-try maintain round time as close as possible. Pacing workout with moderate pace.

D.) Recovery circuit 3 rds
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side

10 min EMOM

*Odd
1-5 strict wide grip pull up

*Even
1-5 strict toes to bar

Loppuun

2 min max reps burpees

12' AMRAP
5 dbl DB hang p.clean @2x20/12.5kg
5 dbl DB thruster
5 STOH
5 ttb

400m run
21-15-9
DB push press
Goblet Squat
DB curls

-rest 2:00 mins
-then-

12–8-6
Burpees
DB G2OH
DB Bench
200m run

4 RFT:

• 25/20 cal row
• 10 sandbag clean @ 50/40kg
• 10 burpee over sandbag

"Tall Snatch" 5 x 3

Tempaus + valakyykky (valassa 3 sek pito alhaalla) 2+1x70%, (2+1)x3x75%

Tempausveti 3x3x85%

Takakyykky 1x3x70%, 3x3x75%

Accessory:

Leuat 3 x max
Lisäpainolankku 3 x 30 sec.

For time with partner

120 wallball
100 bench press
120 wallball
50 deadlifts
120 wallball 30lbs
300 cal Assaultbike

GHD 3 x 15 ( + 5kg )
Db snatch 3 x 16 ( 15 kg)
10min easy pace row

Basic Endurance 50 minute

6 minutes Any Machine
2 Rounds:
5 Strict Pull Ups
10 Deadlift w/ Dumbbells
15 Goblet Squat w/ Dumbbell
6 minutes Any Machine
2 Rounds:
20 Box Step Ups
20 DeadBugs

Eilinen/lepo

(ei tarkoita pikkujoulujen uusintaa)