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.⁠

14 x 25s on / 20s off:
1. erg
2. banded pass through -> banded pull apart
3. banded good morning
4. burpee
5. box step up -> box jump
6. ring row
7. scapular pull up -> kip

10-9-8-7-6-5-4-3-2-1 (for time)
Deadlift (Rx: 1.5xbodyweight)
Ring push up
Squat clean (Rx: 3/4xbodyweight)

3x5 Front Squat @ 2,5-5kg heavier than last time

12min Clean EMOM:

0-4min:
2x Clean Pull + Squat Clean
4-8min:
1x Clean Pull + Squat Clean
8-12min: Squat Clean

Add loading every 4th minute. Go by feel. Scale if needed.

4 sets of
3/side Back Rack Reverse Lunges
8-10 Sumo Deadlift High Pulls

Find out how many pull-ups you can do.
If you use rubber bands to scale the pull-ups, mention it in comments