Open Gym on Christmas Eve from 11:30am- 12:45pm.

For time :

► 100 Sumo Deadlift Kettlebell
► 080 Sit Ups
► 060 Kettlebell Swing
► 040 Knees to Elbows
► 020 Cal Row

For time:
* 100 double-unders
* 50 calorie row
* 25 step-ups, 24/20 inch, 20/15 kg

Scaled version:
* 100 single unders
* 50 calorie row
* 25 step-ups, 20/12 inch, 15/10 kg

Muscle
Lower
10-8-6-4-15
Back Squat/Back Rack Push Press
20-15-10-5-50
Neutral Grip Banded Deadlift/Hamstring Curl

Metcon

AMRAP 5
30 Wallballs
10 Burpee pull-ups
5+5 One Arm KB Hang Clean and Jerks

Row for calories in the remaining time

AMRAP 5
30 Box jump overs
15 pull-ups
5+5 One Arm KB Hang Clean and Jerks

Bike for calories in the remaining time

AMRAP 5
30 Wallballs
20 Burpees
5+5 One Arm KB Hang Clean and Jerks

Row for calories in the remaining time

AMRAP 5
30 Box jump overs
20 Wallballs
5+5 One Arm KB Hang Clean and Jerks

Bike for calories in the remaining time

Rest 3:00 between intervals

Complete as many rounds as possible in 12 minutes of:

• 70-lb. dumbbell squat snatches, 10 reps
• 20 box jumps, 24-inch box

5 x 3 lisäpainoleuka renkailla

TAI 3 x 10 sek pito renkailla + 3 x 3 negatiivinen leuanveto renkailla

Moblity

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Amrap20 with partner IGYG

50 wallball
50 push-up
50 box jump over
50 sit-up

Military Bench Press / sotilaspenkki / voimapunnerrus 5 x 5

FRONT SQUAT + JERK COMPLEX
3 x (5 Front Squats + 1 Jerk)

Perform 3 sets of the complex, heavier than last week.

Post loads to comments.
Exposure 3 of 8

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AMRAP 8 Minutes:
4 Power Snatches 155/105
3 Overhead Squats 155/105
2 Muscle-Ups

The barbell weight should be medium-heavy for you. Scale the Muscle-Ups to Jumping Muscle-Ups if you’re stable on the low rings and have a few Ring Dips, or to 8 Ring Dips, or to 12 Push Ups.

Post rounds, reps, and Rx to comments.