AMRAP 4
12 Box Step-Ups 24/16kg
24 Hollow Rock

Rest 2min

AMRAP 4
12 Toes To Bars
12+12 One Arm KB Swings 24/16kg

strict toes-to-bar 3x10

Barbell Complex

Power Clean + Hang Power Clean + Hang Squat Clean

Every 90-120sec x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

for time

1 Thruster 60/40kg
2 Front squats 60/40kg
3 Power Cleans 60/40kg
4 Bar over burpees
5 Chest to bar Pull-ups
6 Push-ups
7 Toes to bar
8 Box jumps 24/20”
9 KB Sumo-deadlift-high-pulls 24/16kg
10 KB Swings 24/16kg
11 Wall-ball 9/6kg
12 Deadlift 60/40kg

– Perform the following in the style of ’12 Days of Christmas’ song e.g. 1 Thruster…2 Front squats, 1 Thruster…3 Power cleans, 2 Front squats, 1 Thrusters etc

Pause back squat
5x2 v1
(without belt)

Bench Press
5x5x80%
Lift Every 3min

Metcon:
4 rounds for quality
10 DB/KB reverse lunge
30s weighted wall sit
15 KBS 24/16
30s hollow hold
10 push up
rest 1:00

AMRAP 9:00
12 Hang Power Cleans @60/42.5kg
9 Push Press @60/42.5kg
6 Kipping C2B Pull-ups

• Scale CTBs: kipping pull-up, jumping pull-up with hold at chin over the bar each rep, ring row

Kipping efficiency
8 min emom
1-3 T2b
1-3 Pull up
1-3 C2b/Bmu

4 min rest

12 min emom
Odd: Deficit hspu 1-6
Even: Kb/Db complex:
5 Swing, 4 Clean, 3 Jerk

10 Clean & jerk
10 Burpee over bar

(Time cap: 8min.)

Rx: 60/40kg
Masters: 50/35kg
Scaled: 40/30kg