40 min amrap:
40/30 cal row or ski
15 med ball cleans 9/6 kg
20 KB swings
30 double unders
40/30 cal bike
30 sit ups
20 alternating box step ups 24/20”
10 burpees

A) Skill
Hand stand walk

B) Strength
3 sets
“AMRAP” 2 min.
3/2 legless rope climbs
max rep strict hand stand push ups in remaining time
-rest 2 min.-

(Rope climb options: legless, regular, off box/floor.
HSPU options: deficit, regular, w/ AbMat, negative HSPU, pike push ups)

Choose an option that allows you to do 6-10+ reps/round.

C) Core work
Tabata
side V sit ups (4x20” each side)

Start at 3 reps and add 3 reps / round, perform AMRAP in 12' of:
. Box jump 75cm
. Push press (52kg)

For reps

• 3 minutes of pull-ups
• 3 minutes of push-ups
• 3 minutes of sit-ups
• 3 minutes of air squats

Emom 40’
1 min: 15 Russian Swing @24/16
2 min: 20 Deadlift @24/16
3 min: 12 Goblet Squat @24/16
4 min: 20 Sit-Up
5 min: 50 sec Plank

AfterParty
50 m Plank Lateral Crawl

1A) Hand stand 4x24s
1B) shrimp squat 4x10 alternating

Back squat:
5x5 progressive weigths

Warm Up:
2:00 easy
:30 moderate
:30 easy
:30 moderate/fast
:30 easy
:30 Sprint

BikeErg Intervals:
5 Min Easy, 4 Min Mod (80-85 RPM)
4 Min Easy, 4 Min Mod (85 RPM)
4 Min Easy, 3 Min Hard (85-90 RPM)
3 Min Easy, 3 Min Hard (90 RPM)
3 Min Easy, 2 Min Harder (90-95 RPM)
2 Min Easy, 2 Min Harder (95 RPM)
2 Min Easy, 1 Min Hardest (95-100 RPM)
1 Min Easy, 1 Min Hardest (100 RPM)

30 min PK
600m row
1000m bike erg
30 HBR (hollow body rocks)
5+5 kettle bell windmills 8-12kg
30s plank
10 + 10 powells 6kg-8kg dumbbell
400m jog
30s+30s side plank

In the 12 days of Christmas format perform as fast as you can:
1 power clean
2 front squat
3 push jerk
4 pull ups
5 target burpee
6 deadlift
7 double under
8 toes to bar
9 box jump
10 kb swing
11 squat clean
12 thruster

• barbell @ 40kg
• kb @ 28kg