12 Days of Core:
1 Strict T2B
2 Burpees
3 Hollow rocks
4 Pushups
5 DB Presses
6 Renegade rows
7 Arch rocks
8 Russian twists with KB
9 KB swings
10 AMSU
11 Back extensions
12 Weighted walking lunges

2+2 hip snatch+ohs
2 low block snatch pause at knee
2+2 slow pull power clean+ 2 pause jerk

Set 1: 5 Reps @82,5%
Set 2: 3 Reps @87,5%
Set 3: 1+ Reps @92,5%

1 × 10@60%
2 × 6@70%
3 × 4@80%

Go every 3:00

Front squat 3x6 reps

Leuat 4x4
Chest-supported row 3x8

10 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower
Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 10 minutes is up. Score is total number of burpees over rower. Goal: 60

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

Dumbell weights in the comments.

No feet Snatch

3 x 3 (TnG) @ 60-70%, go every 2:00
3 x 2 (TnG) @ 70-80%, go every 1:00
3 – 5 x 1 @ 75+%, go EMOM

Block deadlift 1RM