DELOAD WEEK

Fran
21-15-9 reps for time of
Thrusters 42,5/30kg
Pull ups

RX
AMRAP 25 with a partner:
150 double-unders
50 push-ups
15 power cleans (56/84 kg)
– Partners split work as desired.

INTERMEDIATE
AMRAP 25 with a partner:
100 double-unders
30 push-ups
15 power cleans (43/61 kg)
– Partners split work as desired.

BEGINNER
3-5 rounds for time with a partner:
75 single-unders
15 hand-elevated push-ups
10 power cleans (15/20 kg)
– Partners split work as desired.

60cal Ergo
then…
10 rounds of:
10 single-DB hang squat cleans alt
30 double-unders
then…
60cal Ergo

Scaled WOD
For time with a partner:
40cal Ergo
then…
6 rounds of:
10 single-DB hang squat cleans alt
20 single-unders
then…
40cal Ergo

For quality:
60 Russian twist (With Plate)
50 Side Bend (KB)
40 Arch rocks
30 GHD sit up/V-ups
Total of 2 min Plank hold

Single leg deadlift

Warm Up
2 rounds
2 min cardio machine
6-8 tempo push ups
20-30s side plank R/L
20-30s supinated grip hanging
6-8 tempo ring row (slowly down, faster up)

Strenght
Build to heavy 3-5 rep set on Bench Press
2x6-8reps@35-50% and 4x3-5reps @60-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6-8's and 2-4 min bwn 3-5 reps.

Strict Pull or Chin Up test
both movements, for max reps
rest 3-4 min bwn set

Metcon
2 rounds for time with partner
60/48 calories of rowing
40-50 double db bench press
split reps as needed, time cap 12 minutes.

A) On the minute for 7 minutes
Triple borad jump for distance

B) Back squat + strict pull-up
Every 2 min x 10, alt. a and b
a) 5 back squats @ 70-75%
b) 5 weighted strict pull ups @ heavy

Back Squat 3x6 AHAFA

Rest as needed. Go by feel.

EMOM25

1. 1-2 rope climb
2. 12 alt. ddb front rack reverse lunge
3. 8-10 kipping hspu
4. 12 ddb hang power clean
5. rest
   

Rpe 3

Painot ja skaalaukset huomioiden rpe. Jos tunti on täynnä porukan voi jakaa eri lähtöpisteisiin. Skaalaukset: rope climb - modified rope climb reverse lunge - paino kipping hspu - abmat - ddb push press hang power clean - paino

For Time:
12 Days of Christmas

1 DB DL @2x22,5 / 15
2 DB Hang Power Clean
3 DB Thruster
4 Push Up
5 Pull Up (Rx+ C2B or BMU)
6 Box Jump Overs 60/50cm
7 T2B (SC: T2R or Leg Raises)
8 WB @9/6
9 cal Machine
10 Alt. DB Snatch @1x22,5/15
11 Target Burpee
12 Strict HSPU / Pike Push Up

TC: 32 mins

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.
Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.⁠