30min for quality
6+6 Box side step-up
8-12 Double db floor press
8-12+8-12 Landmine row
30m Farmer's carry
30-60s Dead hang

rest 1-2min between movements
RIR 2-3 in each movement, weights accordingly.

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TAI Penkin ja leukojen 1 tai 3 RM.

Front Squat
4x6r @ 80-85%
2min Recovery

• @70-75% of snatch 1RM
• Rest 3min btw sets

3rm bench

Superset
3 work sets!
Single Arm Landmine Push Press x 6-8 each
Rest 45s.
Seated Band Row x 10 with pause each rep
Rest 45s.

• Build on last week if possible.

Power clean 3x6x60%

15:00 Practice. Rest as needed to keep quality high.
Use the Same KB for all moves.

KB Flow #1
- 10 x KB Ballistic Rows
- 5/arm x Single Arm Swings
- 5/side x Squat + Rotational Press
- 5/side x Clean to Reverse Lunge
- 5/side x Single Arm Snatches

AMRAP60
In teams of 3

Rx DB 17,5/22,5kg

15 Box step over with DB
15 DB Snatch
15 HSPU / Hand release push ups
15 WB
15 Pull up/ Ring pull up / Ring row
15 Burpee
15 T2B / Knee raises
15 Box jump/ Box step up
15 DB Thruster
15 Devil’s press

Alternate through
1.5-8 strict pull ups
2. SB or DB to the shoulder 4-8 reps
3. 10-15 C2B
4. 10-15m HSW
5. Rest

Metcon (time)

For time:

1 Sumo deadlift high-pull (75/55 lb)
2 Thrusters
3 Push press
4 Power cleans
5 Power snatches
6 Kettlebell Swings
7 Pull-ups
8 Knees-to-elbows
9 Box Jumps
10 Double-unders
11 Burpees
12 Overhead squats

Timecap: 30 minutes.

”Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.”