EMOM20:
15 Passive to active hang
30s Handstand hold
15 Hollow rocks
1 min rest

Rest 3 minutes

EMOM20:
20s Hold ring dip on top
20s Hold ring dip on bottom
6-8 Bar tuck-ups
1min rest

STRENGTH

Alternate for 4 rounds, rest as needed

1) 10 Double KB Push Press
2) 5 High Box Jump

4x3 @87-90%

12 Days of December

For time:
1 Clean & Jerk (80% of 1RM)
2 Muscle Ups
3 Handstand Pushups
4 Burpee Box Jump Overs
5 Ring Dips
6 DB/KB Snatches (heavy)
7 Deadlifts
8 Pistols
9 Wall Balls
10 Toes-to-bar
11 Front Squats
12 Cal. Bike/Row/SkiErg

! 1-1-2-1-2-3-1-2.....-11-12.

60 wall balls 9kg/6kg
60 boxjumps 60cm/50cm
60 burpees

For time 10 rds
5 x C2B
5 x Front Squat
5 x Shoulder to Overhead

2018sec AMRAP of:

6 Pullups
12 Pistols
19 Box Jumps
17 KB/DB Deadlifts 2xheavy
101 Double Unders

*E2MOM - 5 Burpees

50 Wallball (20/14)
40 C2B
30 DB snatch (22.5/15)
20 HSPU

(Time cap: 12min.)

”Bobby Axelrod”

For time:
21-15-9
Push Press 50/35kg
T2b
- 33 UB Wallballs after each set
- If you break during your wallballs complete 10 Burpees

Timecap: 14 mins

4x4 (85-87%)