superset, 4x
5/5 dead bug
8/8 alt. superman

10' pike push up/ HSPU

optional 5 sets of 3-5 reps

12 Days Of Christmas

1: 1 Wall Walk
2: 2 Thruster
3: 3 Push Press
4: 4 Power Clean
5: 5 Power Snatch
6: 6 bMU
7: 7 Burpee Pull Up
8: 8 T2B
9: 9 Box Jump Over
10: 10 Push Up
11: 11 OHS
12: 12 Sumo DL High Pull

1st Round: 1
2nd: 2+1
3rd: 3+2+1
Jne jne.. kunnes 12-1

Tanko @30kg

half TGU 3x6/6

10' EMOM
1: 5/5 renegade row
2: 5 pull up

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –

BULGARIAN SPLIT SQUAT + BENT OVER ROW

2-3× 5+5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

Engine

Engine

A) WU 3 Rounds:

• 3min Echo
• 2min Ski

B) EMOM 16 (45s on/15s Off)

1: Echo Bike
2: Double DB Hang Squat Clean Thruster
3: Lateral Burpees Over DB
4: Rest

rest 5min

C) EMOM 16 (45s On/15s Off)

1: Echo Bike
2: Devils Press
3: Box Jump w/step down
4: Rest

*DB's @45lbs

Optional Accessory

3-4 Rounds For Quality:
- 20/20m KB Mixed Front Rack OH Carry
- 20/20m Heavy KB Suitcase Carry
- 10/10 KB SideBend

Zone 1:
Ladder+Sprint x 3-4

Zone 2:
Walk/Easy AB/Easy Run

Zone 3:
-Depth jump with pause x 3
-rest 30s

Zone 4:
Cone Run x 3-4

Zone 5:
Easy Row

Zone 6:
-Plate hops x 8
-Pogo jumps x 8
-rest 30s

-1 round
-4:40 work / 0:20 transition
-Zone 2 & 5 are resting zones (go very slow, just keep your body warm)

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
10 Reverse lunges, alternating
+
2 Rounds
30 Speed rope skips
14m Walking lunges
8 Push ups
4 Strict pull-ups
+
Build to workout weight for the DB movements
* Setup and practice burpee pull-ups between sets + few sets of DUs
+
@ workout weight
25 Double-unders
5 DB Hang clean to overheads
5 Burpee pull-ups
10m DB FR walking lunge

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top