20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

REST DAY

Take care of your body. Rest recover mobilise and hydrate.

AFAP
21-15-9 swings @32/16
42-30-18 globet squats @32/16
21-15-9 sumo dead lift high pull @32/16

12-9-6

DB Squat snatch 70/50lbs
HSPU
Ring dip
Rest 3 minutes

12-9-6
DB Squat snatch 70/50lbs
HSPU
Ring dip
Rest 3 minutes

12-9-6
DB Squat snatch 70/50lbs
HSPU
Ring dip

Power clean double, AHAP. 15

Alkulämmittely ja mobility

Voimistelua

Otm 12
Käsilläseisonta
Pistoolikyykky
BMU hypäten
Kuppipito

Loppuvenyttelyt

Conditioning
3 rounds for time of:
10 clean and jerks
25 wall-ball shots, 20-lb. ball

In teams of 2

With only one teammate working at a time

For Time:

Run ( 10 rounds / each)
50 Pull-ups
100 Push-ups
200 Air Squats
Run ( 10 rounds / each)

Lukumäärät ovat yhteismääriä, pari voi tehdä liikkeet omalla jaollaan kunhan vain 1 kerrallaan suorittaa!

OH OH OH, MERRY CHRISTMAS

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
EMOM until failure
Even: 5 Squat cleans 135/95lbs*
Odd: 15 Box jumps
*Increase weight by 10/5lbs each round

5b. Accessory
Every 3 minutes for 12 minutes (4 Rounds)
200m Lightweight sled pull