3RFT:
30 Wallballs 20/14p
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

TC 40

Back rack lunges 3x8

EMOM for 20min:

• Odd: 10 Push-ups (Use Deficit if this is too easy)
• Even: 5-10 Strict T2B

Every minute on the minute for 20 minute rotate through the given movements.

• 1: 10 Overhead squat
• 2: 10 Toes to bar
• 3: 40 DU
• 4: Rest

4 Rounds for max reps

1:00 Row (cal=rep)
15 sec transition
1:00 Pwr Clean 60/40kg
15 sec transition
1:00 Wall Ball (9/6kg)
1:15 Rest

Score Total reps

Skill Practice:
-HSPU Progg. 1-5
-Kipping HSPU

Find 3RM Deficit HSPU

then

5 x 3 @ 90% (approx.)

4 Rounds (YGIG)
45s Hollow Rock
5 x Back Crawling

2 - 2 - 2 - 2 - 2

TM (1 rep reserve every set)

EMOM 10

3 Power Snatch @ 50% 1RTM

TNG

1. Wall ball 9/6kg
2. SDHP 35kg
3. Boksihyppy 50cm
4. Push press 35kg
5. Kalorit

1 toisto = 1 piste. 1min suoritusta / liike. Viidennen jälkeen minuutin tauko. 3 kierrosta yhteensä.

Perinteinen joulujumppa. Tonttulakki päähän. Boottishallissa.