"AMRAP 12:

2-4-6-8-10-…-

Toes to Bar

Wall Ball Shots"

"5 Rft
10 Push Press (40/30)
15 Pull-up
500m row"

"5 rft

10 kettlebell cleans (5 left, 5 right) (24/16kg)

10 burpees

10 kettlebell thrusters (5 left, 5 right) (24/16kg)

10 burpees"

Joulupäivä
Sali kiinni

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps

B.
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

3-5rds
12x air squat
12x push up
12x single leg v-up (scaled sit up)
12x burpee (scaled up down)
30s plank

** scaled**

Back squat 2x5, 3x2
HSPU 5x5

With light band :
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then
6 reps of WOD Movements 1 or 2 times before starting wod

30 rounds for time

3 Burpees
2 power Cleans @60/45
1 ring MU

-rest 5min-

20 Rounds for time

3 Burpee box jumps
2 Thrusters @ 45/30kg
1 strict hspu

• rest 5 min-

10 rounds for time

3 box jumps
2 Snatches @ 60/45kg
1 BMU

Warm Up
CrossOver Symmetry Activation or 30-40 band pull aparts from different ankles
then
3 rounds of
1:00 ski (add speed each round)
50 single unders
5 inch worm with push up
10 scap pull ups +5 kip to swings + 5 kip knee raises
3-5 burpee pull ups
:30 HS Hold