Complete as many rounds as possible in 12 minutes of

• 1 L-sit rope climb
• 3 overhead squats
• 1 L-sit rope climb
• 6 overhead squats
• 1 L-sit rope climb
• 9 overhead squats
• 1 L-sit rope climb
• 12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

4x5 Front squat+jerk

AMRAP 15

15 American Swing
12 Bar Over Burpees
9 Thrusters
6 Kipping Leg Raise

Every 7 minutes for 35 minutes (5 sets):
750/650 m row
30 double unders
10 med ball cleans 9/6 kg
5 DB burpee box step overs

For time
30 Deadlift 80/60kg
30 Pull up
20 burbee box overs 75/60cm
20/16 bar muscle up
10 clean 80/60kg
10 cal Echo bike

TC: 25min

Hanstand Walk Practice 15 minutes.

“Nightmare before Cristamas ” ( Modified )

AMRAP 30

4 Strict HSPU
3 Power Clean 75/55kg
2 BMU
1 Snatch 75/55kg

Skill
5 set
1/1 TGU
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

3 x
10 front squat
10 m walking lunges (with one or two DB/KB)
-rest 1-2 min between sets-

3 rounds
8 Ring dips
16 push ups
8 pistol squats alternating
16 air squats