60 Minutes @ HR Zone 2 - 3

10 CTB
30 Cal Any Machine
10m Hs Walk
30 Cal Any Machine
6 D-Ball Box Step Overs 60/40kg 20"

For Time:

40/30 Calorie Echo Bike
20 D-Ball Box Step Overs 60/40kg 20"
30m HS Walk

TC 10

Hyvää Joulua!

AMRAP 20

40/30 Cal Echo Bike
30 GHDSU
10 Box Over Burpees 30/24"
10 Strict HSPU

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
5 Elevated Calf Raise w/:03 Pause in Bottom Stretch
-Rest as Needed b/t Sets-

Paused back squat*

Build to a heavy single (H1) @ RPE 8.5 / 1-2 RIR

** 2-second pause at the bottom of the squat*

15min aikaa:
3 RM Thruster, ensimmäinen nosto lattiasta, telineiden käyttö ei sallittua!

Snatch

7 to 10 x 1 @ 70+%, go every 60-seconds

2x EMOM8 - rest 2min between emoms, YGIG one minute at a time
4-6 burpee / up & down over bar (TC: 30s)
AMRAP power clean

Result: Total number of cleans

5 rounds:
15/12cal AB
15-20 GHD Sit-ups