15 min:

• narrow grip bench press 3 x 8 (no fails)

Orginal name ”Season's greetings from Dale”
A little something for each Month of the year....

For time:

Jan: 31 KB swings 24/16kg
Feb: 28 Wall balls
Mar: 31 Cal Row
Apr: 30 DUs
May: 31 Sit-ups
Jun: 30 Cal SkiErg or Assault airbike
Jul: 31 Medicine Ball Ground To Overhead 9/6kg
Aug: 31 Box jumps
Sep: 30 Walking lunges
Oct: 31 Air squats
Nov: 30 Burpees
Dec: 31 Cal Row

30min Time cap.....!

Back Squat

3x5

Rest as needed.
RPE 4 (2-4 reps in the tank)

Split Jerk 1RM

Find heavy of the day. Bar from the blocks or rack.

RPE 5, maximum effort.

EMOM 15
1) 8-12 Double DB/KB Thrusters
2) Big UB set of Pullups
3) 12-20 Pistols
4) Plank hold
5) Rest

Back squat

6x4

83-85% / 1-2 RIR / E3MOM

Metcon (time)

“Helen”

3 Rounds for time of:
400m run
21 KBS 24/16kg
12 Pull-ups

Timecap: 15 minutes

Hang power clean, three sets of two.

Push Press 5-5-3-3-3 reps @77,5%

2-3 Rounds ( 10 min )

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches
3 no feet snatches
3 hang (squat) snatches

– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top