For time:
1 Bear Complex, 50/35 kg
2 Pull-ups
3 Power Snatches, 50/35 kg
4 Push-ups
5 Shoulder-to-Overheads, 50/35 kg
6 Bar Facing Burpees
7 Thrusters, 50/35 kg
8 Sit-ups
9 Power Cleans, 50/35 kg
10 Air Squats
11 Overhead Squats, 50/35 kg
120 Double Unders

Timecap : 40 mins

Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

4 kierrosta, alkavalla 2 min

1. 60 tuplaa tai 120 yksittäinen naruhyppy
2. 10-14 Pallo/säkki olalle nosto
3. Laite (soutu/hiihto 400-450m, pyörä 800-900m)
4. Lankku/kuollut koppis 1-1,5min
5. tauko

Kesto 40 min

Push Press 10-8-6-4-2

12 x 40s on / 20s off:
1) row/bike
2) airsquat -> DB hang clean alt. -> DB thruster 20s+20s
3) row/bike
4) hollow rock -> side plank lift R -> side plank lift L

4 squat cleans (55/85 kg)
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean

Scaled WOD
AMRAP 10:
4 hang power cleans
12 ring rows
Straight into…
10:00 to establish:
3 heavy hang power cleans

3x5 V2
2x 8 V2

AMRAP 6

2-4-6-8-10..etc.
Burpees
20 Double Unders

12 x 30s on / 15s off:
1. caterpillar
2. squat to hamstring
3. 90/90 hip rotation + get up (video)
4. glute bridge
5. prone IYTs (video)
6. scorpion stretch

-> hip rotation:

-> IYTs:

6 rounds for time of:
6 Clean & Jerks, 50/35 kg
12 Bar Facing Burpees
Timecap: 12 mins

Extra:
3x15 banded pull through, rest 60s btw

Snatch build to a high hang 1RM