1:30/1:00/0:30 each @ increasing pace

1) Run
2) SkiErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Build to workout weight for DB thrusters and box step overs
+
@ workout weight
200m Run
8 DB thrusters
250m SkiErg
8 DB box step overs
200m Run

Partner workout

00:00-06:00
AMRAP 6 mins ( Relay)
3 Single KB goblet burpee @24/16kg
6 KB Goblest box step up@50cm 3/3
9 USA Swing
Complete a Full round then switch

06:00-10:00
AMRAP 4 mins (YG,IG)
Max cal machine

10:00-16:00
AMRAP 6 mins (Relay)
20m KB Farmer Carry 2x24/16kg
20m Sandbag carry @45/30kg
20m partner carry
Complete a Full round then switch!

16:00-20:00
AMRAP 4 mins (YG,IG)
Max cal machine

20:00-26:00
AMRAP 6 mins (Relay)
5 kip pull up
10 incline push up on box
15 air squat
Complete a Full round then switch!

26:00-30:00
AMRAP 4 mins (YG,IG)
Max cal machine

1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
3) SkiErg
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
1:00/side Front Rack mobility drill
8 Scapula push-ups
10 Goblet squats
+
Build to workout weight for squat cleans and push jerks
+
@ workout weight
200m SkiErg
2 Squat cleans
200m Row
3 Push jerks

LÄMMITTELY
12 min
200 m soutu/hiihto
20 x lankussa olkapääkosketus
20 x kehonpainokyykky
20 x AKK pohjepumppailut

🎄AMRAP 6(min) yötä jouluun🎄
Toinen parista on koko ajan lankussa, samalla kun toinen tekee liikkeitä
10 x etuheilautus
10 x pystypunnerrus

🎅🏼AMRAP 6(min) yötä jouluun🎅🏼
Toinen parista kannattelee kokoajan kahta kuulaa, samalla kun toinen tekee liikkeitä
10 x maljakyykky
10 x rengassoutu

🎁AMRAP 6(min) yötä jouluun🎁
Max metrit hiihtoa parin kanssa

Romanian Deadlift

3 x 8 @ 40-45% Deadlift 1RM

Go evert 3:00

W/U –
10 Passovers w/ PVC
Did not do rest of warmup to rest Achilles

Strength / Skill –
Pull Ups
Strict – Max Amount = 7
Kipping – Max Amount = 6
Weighted – Max Weight for 3 Reps = 10 lb for 2 reps

WOD – 1 Min Max Push Ups then
Immediately start 5 Min AMRAP
20 Slam Balls (sub situps)
1 Rope Climb
Rest 2 Min
5 Min AMRAP
20 Wall Balls w/ Slam Ball (sub GHD)
1 Rope Climb
Immediately start 1 Min Max Push Ups

77+5

Worked on clean and jerk complex for competition. did 95 3 times

Warmup
500m row
3 rds
10 goodmornings (35)
10 GHD back extensions
10 med ball cleans (14)

Donny
21-15-9-9-15-21
Deadlift (135)
Burpees

15:04 Rx

3 RFT:

15 deadlift@100/65kg
18 TTB

3 rds:
Ghd sit up: 15-20 + Hollow rock: 15-30s.
Rest as needed.

High hang snatch 5x3 @Light weight
Snatch Pull 5x3 @ 90% 1RM snatch
Back squats 3x5 @ 65%
+
5xME Transition:
*Utilize the feet if needed
focusing on keeping the
rings and elbows tight. As
soon as there is distance,
the set is done
+
10min amrap:
20/15 cal row
5 bar facing burpees
10 thrusters 35/25kg
5 bar facing burpees