AM: 75 min
Aerobic work, alt. between ergs for 75 min:
- Bike, row, run, ski, run
- Avg. HR 131

PM: 120 min
Warm up + COS 20 min

1.Ring muscle up
A. Drills
B. Max reps Kipping MU: 4-5 sets
- 2x1 + 9x2
- 20 MU

2.Pause split jerk
A. Build to heavy double

B. 3x2 @ 85% of max

3.Accessory
A. Accumulate 30 Reverse snow angels

B. Accumulate 30 Banded pull aparts

C. Accumulate 30+30 World's greatest stretch

For time

YGIG

50 t2b
50 snatch @60/40kg
50 t2b
50 bar over burpee

Tc 12min

Rest 5min

Into emom hang clean ladder

"AMRAP 8'
8 Dual DL @ 140/100kg
8 Synch Burpee over the Bar

-2' rest-

AMRAP 8'
8 Synch DB Thrsuter @2x15/10kg
8 Synch T2B

-2' rest-

AMRAP 10'
6 Dual DL @ 140/100kg
6 Synch Burpee over the Bar
6 Synch DB Thrsuter @2x15/10kg
6 Synch T2B"

Work up to a heavy complex of

1 power snatch
+
1 hang squat snatch

On the 2
3x clean
5 rounds

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 reverse lunge with bicep curl
10 alt db press
10-10m shuttle drops
10 kettlebell swings

Finisher
50 alt toe touch
1:00 quad stretch

“12 days of Christmas”
For time
1 Cluster @84kg
2 Ring mu
3 Box jump @75/60cm
4 Front rack lunge @84kg
5 HSPU
6 Deadlift @84kg
7 T2b
8 strict Pull up
9 USA swings @32/24kg
10 Burpee
11 Back squat @84kg
12 cal bike

Timecap : 40mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Row/Bike/Ski/Walk
MIN 2 - 10-15 Slow Banded Pull Aparts
MIN 3 - 7-10 Rower Pike Ups

A: 8min emom
X3 clapping push ups
B: Strict Hspu 5set
C1: Strict chin ups 3set
C2: Dips 3set
D: Preacher curl z-stång 2set
E: Triceps push downs 3set

Power Clean + Front Squat
7 x (1+3)
In seven sets find your maximum weight complex.
SO 2:30