Front Squat - 8x3 @ 85%

AHAP perfect form

Find 8RTM
Then
3 x 8 @90%

4 rounds, tempo 3101:

• 4-6 barbell reverse lunges
• rest 2min
• 4-6 pull up
• rest 2min

Same weight in all sets

Bench press 5 RM

12 Days of Christmas

1 Thrusters
2 Front Squats
3 Push Press
4 Pullups
5 KB Swings
6 Goblet Squats
7 High Box Jumps over
8 Barbell Bent Over Rows
9 Bar Facing Burpees
10 Barbell Reverse Lunges (20step total)
11 Deadlifts
12 Cal. Bike/Ski/Row

Rx: Barbell 50/35kg, KB 32/24kg

1-
2-1-
3-2-1-
4-3-2-1-
….
12-11-10...-1

18 EMOM:

1. 3-5 bMU/8C2B/8-10 pull-ups/ring rows
2. 20 cal row
3. rest
4. 10 strict HSPU
5. 10-15m HS walk
6. rest
7. 10 DL 120/80
8. 16 alt. pistol squats
9. rest

EMOM 12
1) 6 Front Squats 70/50 kg
2) 10 Box Jumps
Rest

Build up to 3RTM in 20 min

4x5

deadlift