A,
Every 1 min for 15 mins, alternating between:
L-Sit Hold, 10 secs + max distance in remaining time Farmer Carry, pick load
Ring Support Hold, 20 secs + max distance in remaining time Overhead Carry, pick load
Wall Sit, 30 secs + in remaining time Recovery Bike

Recovery Bike / Recovery Row

B,
Complete as many rounds as possible in 8 mins of:
Plank Hold, 30 secs
10 Russian Kettlebell Swings, pick load
10 L/10 R Paloff Press, pick load

Russian Kettlebell Swings- heavy

Romanian deadlift 3 x 10

Sumo good morning 3 x 15

Amrap 25 in team da 2
50 40 30 20 10
Burpees box jump over 60cm
Ttb
One arm dumbell thrusters 22.5kg
Max cal assault bike

5 rounds of:
500m Skillmill Run
Rest 45s
300m Skillmill Run
Rest 30s
200m Skillmill Run
Rest 2mins

Tee joku mukava oma kinkun sulattelujumppa jos tuntuu, mutta joulun tulisi olla rauhoittumisen aikaa!

AMRAP 11

5 Deadlift 70/50kg
Run 200m
5 Deadlift 70/50kg
7+7 One Arm Thrusters w/ DB

3 rounds for quality
1. 15 bench press
2. 15 lantionnosto
3. 30 sec L-Sit hang

6 MIN AMRAP*
12/10 CAL ECHO/ASSAULT BIKE
4 DOUBLE DB DEVIL PRESS
8 DOUBLE DB THRUSTERS

5 MIN AMRAP*
12 CHEST TO BAR PULL UPS
4 DOUBLE DB BOX STEP OVER
8 BURPEE BOX JUMP OVER

4 MIN AMRAP*
12/10 CAL SKI ERG
8 DOUBLE DB SNATCH

3 MIN AMRAP*
8 BURPEE BOX JUMP OVER
4 DOUBLE DB BOX STEP OVER

2 MIN AMRAP*
MAX CAL ROW

1 MIN AMRAP*
MAX BURPEE BOX JUMP OVER

Dumbbells: 2 x 22.5/15 kg (2 × 50/35 Ibs)
Box: 24/20 inch

*2 minutes rest between AMRAP's

5,000m Row as:
- 1,000m @ 22 s/m
- 1,000m @ 26 s/m
- 1,000m @ 30 s/m
- 1,000m @ 26 s/m
- 1,000m @ 22 s/m

*don't worry about time, focus on hitting the s/m!