1) KIPPING PULL-UP

A) Max reps kipping pull up
B) 4 sets of Kipping pull up (50-75% from max reps)
(E2MOM)

2) 3-4 Rounds for quality

• 10-20s chin over bar hold
• 20-30s L-Sit Hold
• 30-45s Active hang

*Rest 60-90 between rounds.

3) 12MIN AMRAP

• 3 Devils press
• 6 Burpee over DB
• 12 V-Up

For time with partner:

hikilenkki (both run)
8 rope climb
16 D ball to shoulder

Wodin pyöräily

5 Rounds x AMRAP 3:
9 Hang Power Cleans 61 / 43 kg
45 Air Squats
Max Calorie Echo Bike

Rest 1 Minute Between Rounds

New Year CORE

3 rounds with a partner (share reps):
20 T2B
24 Weighted AMSU
20 Back extensions on box (partner sits on legs)
24 DB deadlifts

A1) split jerk w/ 3sec pause dip, catch, rec 5x3
B1) front squat + jerk 6x 2+1 78%
C1) front squat with first rep pause ATG 3x5 78%
D1) push press 6x3 80%
3x
E1) good morming x10
E2) back extensions x20

Shoulder Press

Build 2RM Start ~70% & Building in 10 Sets.

Go Every 2:30

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 - 3/3 Standing Hip Joint Circle*
MIN 2 - :30 Heel to Glute Sit**
MIN 3 - :45 Rebound Pose

*Use a stick for stability. Start w/ bringing knee up towards the chest. Then move it out to the side, followed by getting the heel up/back, kicking back and through, getting back to the starting position. Try to limit as much movement from the rest of the body.
**Starting w/both knees on the ground, place the big toes together w/laces down. Sit back and down, getting the glutes to the heels.

EMOM 10

Odd : 20 Hand to Hand KB Swing
Even : 20 Air Squats