10-1
Floor press (bodyweight/75% of bw)
Strict pull ups

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Handstand Shoulder Opener
2) 5+5 Pistol on a box
3) 20-30 Wall Facing Shoulder Taps
5) 5-10 Barbell Roll-Out
6) 10-30sec L-Hang
7) 3-6 KB Thruster 3 for 1

2 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Heavy Set at Each:
5-4-3-2-1
Complete each set on the 3:00

Deadlift 7-7-5-5-3-3

Toivotetaan joulu tervetulleeksi perinteisellä aattoaamun WODilla.

German hang

German hang is super good and intensive stretch for shoulders, biceps and chest.

Do 4-5 times 10-20 seconds. If the free hang is too intense, check out the video and choose the scaling option according to your skill.

Remember: There should not be any pain. Only stretch.

Not for time:
10-8-6-4-2
Close Grip Bench/Floor Press (Add weight each round)
Strict Chin-ups
Strict Toes to Bar
Double Unders 5 x reps (i.e.. 50-40-30-20-10)

• Score = heaviest weight in the Bench/Floor Press
• Rx+: Bar Muscle-ups in place of Chin-ups, GHD Sit-ups in place of T2B, 10x Double Unders
• Class does Floor Press
• 20:00 Cap on this work

12min EMOM
1 Hang power clean
1 Squat clean
1 STOH
Remaining time burpees over the bar.
AHAFA

2 Rounds For Time:
500 Meter Row
21 Thrusters (95/65)