Tiukka rengas mu 3x2

12'AMRAP
10m bear crawl
16 (8/8) one arm DB hang clean @22.5/15kg
6 pull up/ ring row

12 days of christmas
1 push jerk 50/35kg
2 front squats 50/35kg
3 hang power cleans 50/35kg
4 deadlifts 50/35kg
5 pull ups
6 burpee to target
7 toes to bar
8 alt db snatch 22.5/15kg
9 wall ball 9/6kg
10 single arm db box step overs 22.5/15kg 24/20 inch
11 box jump over 24/20 inch
12 lat. burpee box step over 1*22.5/15kg 24/20 inch

timecap 40min

10 Rounds for Time:

20/16 Calories Row*
15 Push Ups

• Must be completed under 1 minute

• Every seconds Over adds 1 Push Ups

• Girls will need average 960 cal per hour and guys will need to average 1200 cals per hour.

CAP 25

A,
1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

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

Find your 1RM for the day.

B,
5 rounds for time of:
20 Box Jumps@60/50cm
10 Hang Power Cleans@70/47kg

Goal: Sub 12 mins

C,
For quality:
Prowler Push, pick load, 800 m

Empty Sled

Goal- Sub 8 min

A: Bench press 5x3, amrap sista setet
B: Strict pull ups 3set
C: Seated over head press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3x10
F: DB Shoulder raise 3x10 drop set, 10sec rest between sets

5 roundes for time
20 kbs russian 24kg
20 Goblet squat 24kg
10 strict pullups
2000m

E2mom for 20min

6 burpees
3 DL
1 Clean

Barbell @ 100/70kg

Your goal is to complete each round under 30sec and rest 90sec

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben