Last day! Drumroll.. 10 minute squat test!

Then go and enjoy Christmas with your [friends](

) and family.

@ 80%, 85%, 90%

6 Reps As Heavy As Form Allows - alternating hands.

Bench Press
Build to 7RM

10 sets of
Clean + Jerk + Hang Clean + Jerk

EMOM12

1. 8-10 ring row V.1
2. 5-15m hs walk/ 2-4 wall walk
3. 5/5 single arm kb turkish sit up

Liikkeet laatua vastaan.

44 kierrosta aikaa vastaan parin kanssa:

• 4 wall-ball 3m (N 6kg / M 9kg)
• 4 leuanveto
• 4 burpee
• 4 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)

Toinen tekee, toinen lepää. Toistot voi jakaa haluamallaan tavalla.

Romanian deadlift 3x6x40-50%

RX
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

INTERMEDIATE
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

BEGINNER
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

Partner Workout

AMRAP 15
50 Calories
40 Push Press 50/35kg
30 Toes-to-bar