A,
Back Squat 5-1-1-1-1-1

Build to today's heavy 5.

--then--
5 x 1 @ 90-100% of A. Go every 60 sec.

E2MOM, 4 rounds (32min)
0-2min ski 16-40cal
2-4min C2Bike 16-40cal
4-6min Row 16-40cal
6-8min rest

50 or 60 Reps of the following exercises with a partner. Share reps equally. Other one works, other one rests.

DL (60/40 kg)
KBswing (24/16 kg)
Push up
Cleand and Jerk (60/40 kg)
Pull Up
Tater (24/16 kg)
Box Jump
Wall Climb
Knees to Elbow
Double Under

[Mr. Miyagi](

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3 kierrosta

15 hauiskääntö kp
1min lepo

On the minute for 24min
1. Box jump over 60/50
2. Toes to rings
3. Shoulder to overhead 50/35
4. Bike erg / echo bike for cal
5. Rest
6. Rest

EMOM x 8-12

1) machine
2) 5 rom.deadlift + 5 jumping clean + 5 front squat
3) machine
4) 5 press + 5 push press + 5 snowangel

"12 Days of Christmas"

For time (adding one movement per round)
1 Power clean 60/42,5
2 Hang squat clean 60/42,5
3 Jerk 60/42,5
4 Front squat 60/42,5
5 Deadlift 60/42,5
6 Bar over burpee
7 Push-up
8 Jumping lunges
9 Sit-up
10 DB snatch 22,5/15
11 single arm DB thruster 22,5/15
12 single arm DB devil's press 22,5/15

Workout flow:
Round 1: 1 PC
Round 2: 2 HSC + 1 PC
Round 3: 3 jerk + 2 HSC + 1 PC....

1 Attempt for Max Repetitions

For time
21-21-21 Wall Balls
21-15-9 Toes-to-bar

8:00 Snatch Technique
9:00 Mobility + Core Workout

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Snatch Technique
19:00 Basic Endurance CrossFit