"Fran"
21-15-9

Thruster 42½/30kg
Pull-Up

TC: 10min

Joulupäivän ultimaattisen hauska ja nautinnollinen, hermostoa herättelevä ja sydäntä sykähdyttävä pidempi paritreeni.

Teams of 2

Buy in:
1000m run

Then

20 rounds ( 10 each)
4 t2b
4 push ups
4 pull ups

Pieni breikki ja sitten seuraava sheikkaussetti:

150 Wall balls
100 squat snatches
80 deadlifts
60 abmat sit ups
40 burpees
20 pistol squats
40 burpees
60 thrusters
80 squat cleans
100 dumppel snatches
150 box step overs

Split as needed

Cash out: 1000m run

Focus on tech and speed

Every 60s for 5min
1+1 high hang squat clean + hang squat clean
@50-60% 1RM

Every 30s for 5min
1 hang squat clean
@65-80% 1RM

A)
DB Glute Hip Thrusts
3 x 8, 1s top hold. Rest 60s
- Shoulders on boksz/bench
- Good feeling the glutes without maxing out here

B) Narrow Stance DB RDL
4 x 10, 3s down. Rest 60s.
- Challenging effort here

Rest day - what did you do?

5x 2min ON 2min OFF

10 Raakapunnerrusta 30/40kg
30 Tuplaa
8 T2B

*Jatka siitä mihin jäit.

Build to a Heavy Single

*Score = Heaviest Load

5 rounds for time:
15 push jerks (30/42,5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/42,5kg)

Scaled WOD
5 rounds for time:
15 push jerks (15/20 kg)
12 ring rows
9 sumo deadlift high pulls (15/20kg)

5x

6min ON/3min OFF

A) 1250/1000m Row
+
Max Burpee over Rower in the remaining time

B) AMRAP of
6/6 DB Hang Clean & Jerk 22,5/15kg
12 Weighted Box StepUps
12 Pullups

C) AMRAP of
12/9 Cal SkiErg/Bike
12 Pushups
12 Sit-ups

D) AMRAP of
3 Wall Walks
8x8m Shuttle Run
18 KB Swings 24/16kg

E) AMRAP of
30 Double Unders
20 Alt Plate Overhead Curtsy Squats
20 Alt V-Ups