For time:

30 KB swing 32/24kg
15 pull ups
30 Box jumps 24/20"
15 pull ups
30 jumping lunge
15 pull ups
30 HSPU
15 pull ups

1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.
1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.

• take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
• Class does DB floor press
• Pull-Up scale is unweighted, or partner assisted x 4-5 reps per round.

vakiopaino
85+%

Go every 75s for 10min
start 70% 1RM S.Clean

Go every 90s for 12min
start 70% 1RM S.Clean

Go every 90s for 12min
start 65% 1RM S.Clean

On the Minute x 5:
1 Front Squat (Building in Weight)

21-15-9
OHS 50kg/35kg
T2B

Metcon (time)
12 Days of Christmas

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 squat

Timecap: 35 minutes

Extra:
Spend 10-20 min stretching/rolling!

Front Squat
4x8r @ 75%
2min Recovery