Voima
E3MOM, 4 rounds
6-10 strict pull up
-matala tanko

WOD
3 rounds 40s work/20s rest
farmers walk w/2kb's
Box step up
bent over row (barbell)
ski

2 Rounds:
15:00 Moderate-Hard  
5:00 Recovery 

Barbell Squat 4x10
Bench Press 3x10
Pull ups 3xmax / 3x10 lat pulldowns
Shoulder press 3x10 + rear delts 1x12
Barbell Bicep Curl 2x10
Barbell reverse Curl 1x10
Abs 3x max

Build To Heavy Double

12 rounds for time, starting with 1 and adding an exercise each round:

• 1 wall walk
• 2 candlesticks
• 3 burpees
• 4 push-ups
• 5 walking lunges
• 6 air squats
• 7 sit-ups
• 8 jumping squats
• 9 jumping lunges
• 10 broad jumps
• 11 handstand push-ups
• 12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt

Warm Up
2 rounds
200 meter Jog
7 arm circles forward/backwards
7 push ups to downward dog
7 jumping air squats
Fore arm stretch
2 minutes stretching own

Workout
7 minute As Many Rounds As Possible (AMRAP)
21 Shoulder to Overhead Dumbbell (DB)
DB Farmers Carry 100 meters
15 Goblet Squats
DB Farmers Carry 100 meter
9 Thrusters
DB Farmers Carry 100 meters

-Rest 3 minutes-

7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
21 KB swings
KB Suitcase Carry 100 meters
15 Sit ups
KB Suitcase Carry 100 meters
9 KB facing Burpees
KB Suitcase Carry 100 meters

Cool Down
Cadet lead PRT

For time

15 bar muscle-ups
5 overhead squats
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats

♀ 125 lb. ♂ 185 lb.

Strength
3rounds of
5/5 snach + tempo press
5/5 cluster
5/5 seated shoulder press

Wod
Tabata in 2 rounds /16 min/
4 x
Dual KB Hollow Flutter Kicks
4 x
Rack 1/4 Squat Pulse
4 x
Split Stance Russian Swing/R
4 x
Split Stance Russian Swing/L

Afterparty
1 min Plank
60 Plate Sit-Up
50 sec Plank
50 Plate Sit-Up
40 sec Plank
40 Plate Sit-Up
30 sec Plank
30 Plate Sit-up

5 kierrosta aikaa vastaan:
800m juoksu
20 swingi (amer.) (N 16kg / M 24kg)
10/10 kahvakuulatempaus (N 16kg / M 24kg)
10/10 kahvakuularinnalleveto & työntö (N 16kg / M 24kg)