12 Days of Christmas - Invictus Style
1 Lap (300 Meters)
2 Snatches (105 lbs)
3 Thrusters (105 lbs)
4 Muscle-Ups (2 MUs for females)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (24 kg)
9 Box Jumps (24")
10 Handstand Push-Ups
11 Ground to Overhead (105 lbs)
12 Man-Makers (35 lb DBs)

Amrap 3'
3 power clean 60kg
3 Front squat
3 push jerk
Rest 3'
Amrap 3'
3 power clean 70kg
3 front squat
3 push jerk
Rest 3'
Amrap 3'
3 power clean 80kg
3 front squat
3 push jerk

A,
Back Squat 7-5-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
OPEN 20.2
AMRAP 20mins
4 dumbbell thrusters@22,5/15kg
6 toes-to-bars
24 double-unders
Goal: 20+rounds

C,
Eccentric Dumbbell Pull Over 3x6

Use the same weight for each set.
Rest as needed between sets.

Tempo- 6 secs lowering, regular return

+
Sprinter Stretch, 90 secs/side
Adductor Stretch, 90 secs/side

15 settiä työntöä

2+2 @50%
2+2 @50%
2+2 @60%
2+2 @65%
2+2 @65%
2+2 @70%
2+2 @70%
1+2 @75%
1+2 @75%
1+2 @80%
1+2 @80%
1+1@85%
1+1@85%
1+1@90%
1+1@90%

Back squat x5 @85%

AMRAP (with a Partner) in 31 minutes:
8 Thrusters
6 Rope Climbs
11 Box Jumps

Partners alternate 400m carry wall ball run

Shoulder mobilisation with kettlebell
Calf streching

Shoulder press 4 x 10

A,
3 rounds for time of:
10 Power Cleans@84/55kg
20 GHD Sit-ups

Goal: Sub 8 min

B,
4 rounds for quality of:
Sled Drag, pick load, 30m
Double Kettlebell Front Rack Carry, pick load, 30m
10 Ring Glute Walk Outs

Sled Drag- heavy
Double Kettlebell Front Rack Carry- moderate to heavy

20 Min amrap

• 1 min erg
• 10 Russian swings 24kg
• 20 Ab mat situps