Floor Press
60%x3,
67.5%x3,
72.5%x2x8
67.5% X 8

Use 90% of max.

-If you think you can hold for longer than 2 mins, add a 25 or 45lb plate onto your back

Five rounds for max reps of:
Body weight bench press
Pull-ups

EMOM for as Long as Possible:
3 Power Cleans 75/52kg (84/61kg)
3 Front Squats
3 Jerks

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

WODconnect Advent Calendar 2016 winners have now been drawn and contacted.

Rogue gift card winner:

• Katja H.

Evolver winners:

• Robert N.
• Jyri V.
• Katleena K.

Congratulations!

Thank you for participating and happy new year!

• N-….-N of:
BB Push Press
80% of 5 @ 9 RPE
Use load of last week 5 @ 9 RPE
Accumulated 15 reps (X231 tempo)
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.

4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

Front squat ladder:

2+2+3+3+4+4+3+3+2+2
50%+50%+60%+60%+70%+70%+75%+75%+80%+80%