5 sets
Ohs with 10s pause at bottom
% from 1RM snatch

1. 70%
2. 75% 3-5. Build to heavy

A: Windshield viper push ups 4set
B: DB shoulder press 3set
C: Push ups 12x6
D: SA DB shoulder flys 2set

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

pull over skills

Every 90s, 5 rounds
1-5 pull overs
10-16 db snatches

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Power cleans
3 Push jerks w/ pause @ receiving position

3 rounds with partner for Time

200m Row
10 Thrusters

Emom 12
1: 8/8 weighted reverse lunges
2: max strict pullups
3: max cal erg

Rest 3 min

Amrap 15
50 squat
40 alt db hang clean and jerk
30 situps
20 shoulder to overhead
10 d-ball clean

45 min amrap:
800 m run or 65/50 cal row
15 med ball cleans 9/6 kg
30 double unders
800 m run or 65/50 cal bike
25 KB swings 24/16 kg
20 alternating box step ups
10 burpees

Rest Day!
Enjoy the final day of the year. Spend it with good company and your love ones! ❤️
Go into the 2024 with a BANG! 💥

Partner Workout

For time :

Partner A : 60/50 cal row
Partner B : 12-9-6
Dumbell squat @2x22,5/15kg
Double Dumbell hang clean

Switch when both partners are done!
2 rounds each person!

3 mins rest

Partner A : 60/50 max cal row
Partner B : 12-9-6
Alt Dumbell Snatch @22,5/15kg
Single arm dumbell thruster

Switch when both partners are done!
2 rounds each person!

Total timecap : 35 mins