8x
3min ON/3min OFF

Run 300m
+
A) Max Cal Row
B) Max Cal SkiErg
C) Max Cal Echo Bike
D) Max reps Double DB Burpee-Box Step Overs

A) Snatch short pull + tall snatch
3 x 5+5 x light
Go every 1,5 min

B) Squat snatch
6 x 6 x 60-70%
Go every 2 min

C) 3 rounds for quality
10 snatch grip Pendlay rows
10 strict knees to elbows

“12 days of Christmas”
1.Bmu
2.Stoh 50/35
3.Thruster 50/35
4.Front squat 50/35
5.Power clean 50/35
6.Hspu
7.Box jump
8.T2b
9. Row
10. Jumping squat
11. Burpee
12. Pull up

5 rounds, 1:30 each, for max reps of:
12 Power Snatches, 43/30 kg
max reps in remaining time Bar Facing Burpees ( or lateral burpees if not enough space! )
Rest 1:30

Bench Press

Build to heaviest double of the day
-then-
4 x 2 @ 80-90% of the first part!
Go every 90 sec!

12min EMOM:

Paused Split Jerk, 3sec pause in Dip position.

Bar from the rack/blocks. Add loading every 4th minute.

21-15-9-9 reps for time:
Hang squat cleans (30/42,5 kg)
Pull-ups

Scaled WOD
For time:
21-15-9-9
Hang power cleans
18-15-9-6
Jumping pull-ups

80-m farmers carry (35/50 lb)
20 double-DB front-rack box step-ups (51 cm)
160-m run

3 kierrosta aikaa vastaan

15 Raakarive 45/35kg
10 HSPU

TC: 10min

DELOAD WEEK

Partner workout "Suomi 108"

For time
108 medball squat clean 20/14
108 medball sit-up
108 medball walking lunges
108 medball ground to overhead
108m per athlete medball bearhug sprint (= 15x 7m for both)

Share reps with partner