5 rounds
1. Plankup - hybrid exercise between the plank and the pushup.
2. Pushup - regular pushup
3. Hollow-Body Pump - When in hollow body hold pump your elbows and knees together.
4. Rest 1 minute

Result is each round reps separately
Demo

20min amrap

3 snatch 50/35kg
6 bar over burpee
20 DU
6 snatch 50/35kg
9 bar over burpee
40 DU
9 snatch 50/35kg
12 bar over burpee
60 DU
12 snatch 50/35kg
15 bar over burpee
80 DU

Aktiivinen lepo, totaalilepo yms. Vaihtoehtoisesti voit käydä tekemässä päivän mavet mutta wodin (15-12-9) souda, hiihdä, pyöräile. Lataa voimia huomiseen ja jätä paukkuja lauantaille

Focus: Work up to 80% 1RM Over-Head Squat; then:
12 min. E2MOM of 3 OHS @ 80%

MetCon - 5 RFT:
- 50 Double Unders (L1- 150 singles; L2- 25 DU; L3- 50 DU)
- 15 Hollow Rocks (L3 regular, L2 one knee in, L1 ab mat sit ups
- 5 Burpee – Pull-Ups (L1- pull AHAP; L2- jumping PU; L3- C2B)

Score: Weight / Time

12 Days Of Christmas – Award for the Athlete(s) that is best dressed for the holiday….must WOD at least a little in the costume!!!

1 – HSPU (Inverted Push Up, Kipping, Strict)
2 – Box Jump Overs (24/20 All Levels)
3 – Dips (off bench, banded with rings, no bands)
4 – KB Snatches (35/20, 45/25, 55/35)
5 – Bar Facing Burpees
6 – Evil Wheels
7 – Wall Balls (14/10, 20/14, 20/14)
8 – Sumo DL (95-115/95-75, 135/95, 155/115)
9 – Walking OH Plate Lunges
10 – K2E (dragon flies, kipping as high as possible, K2E)
11 – C2B (ring rows, pull ups, c2b)
12 – Thrusters (95-115/95-75, 135/95, 155/115)

Done like the song..
Round 1 – HSPU
Round 2 – HSPU, Box Jump Overs
Round 3 – HSPU, Box Jump Overs, Dips

EMOM16
1) row 18/15 cal
2) air bike 15/12 ca

5 rounds for time of

10 dumbbell thrusters
100-yard farmers carry

♀ 35-lb DBs ♂ 50-lb DBs

Strenght and Skills:
1. Squat.
6 sets of 2 reps @80 %

1. OHS Complex W/ empty bar Two sets of 5 reps (in the 3 vers) A.Down slow, up fast. B. Down slow, up fast w/ 3” pauses at the top and bottom position C.normal w/ pause at the top.

3.Snatch Warm up:
Two sets of five rep for ABCD w/ 3” pauses
at the start position For each
in the overhead pos for the muscle snatch
at the bottom for C,D,E
A. Snatch pull
B. Muscle Snatch
C. Power Snatch
D. Deep power snatch
E. Full snatch

1. Complex ,
   A. Establich a daily max :
   Power snatch+ Hang power snatch + Tng full snatch + Hang full snatch
   B. Do five Add sets @90%

2. Snatch Pull
   Ten set of 1 snatch pull + 1 hang snatch pull + 1tng snatch pull+ 1hang snatch pull at the weight of the heaviest of 4.A

3. Snatch Deadlift.
   Three set of ten reps (weights from 4.A)
   Hold at the pockets 3”

Gym And Wod:

Wod Cardio:
Amrap 16
4 Mu
8 Kb squat clean
12 Burpees
16 Ttb

5 sprints for time of:

• 25-meter handstand walk
• Then, 5 sprints for time of:
• 50-meter walking lunge

Rest at least 2 minutes between efforts

A1: Trap Bar Deadlift 1x5, 1x5, 1x3= 3 rep 95%
A2: Kettlebell (or Dumbbells) Jumping squats 1x3, 1x3, 1x3 (lightweight)
A3: Grips strength Pullups 1x maxreps, 1x maxreps, 1xmaxreps (stop 1 rep short of failure) (use cannonballs, fatgripz, towel, or rope)