AMRAP 15 min

9 DL 62,5/45 kg
15 pushups
21 bar over jumps

For Time:
200 walking lunges

30min amrap
50 KB swing
40 sit up
30 double unders/single unders
20 wall balls
10 cal ergo

DELOAD WEEK

Partner workout

For time
60 cal erg
40 A-Jumps
20 one arm DB devil's press 22,5/15
20 bar muscle-up
20 one arm DB devil's press 22,5/15
40 A-Jumps
60 cal erg

Share reps with partner

EMOM36
1. 40s Ergo @70-75% effort
2. 10-12 Alt. DB snatch @17,5-20/10-12,5kg
3. 12 Alt. Goblet front step lunge
4. Alt. rounds 8-10 Strict pull up with band & Dual db strict press
5. 20-30 DU or 60-80 SU
6. Rest

RPE 3.5-4

Huom!
Neljännellä minuutilla joka toisella kierroksella tehdään leukoja ja joka toisella käsilläseisontapunneruksia.

1) Snatch 5x2x70%
2) Dragon flag 4x2

EVERY 1:30 x 5 SETS
1 Power Snatch + 2 Hang Power Snatches

• Start Light and build to Moderate.

12 Days of Christmas

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 DB thruster 22,5/15
12 DB devil's press 22,5/15

Workout flow:
Round 1: 1 power clean
Round 2: 2 hang squat clean + 1 power clean
Round 3: 3 jerk + 2 hang squat clean + 1 power clean....

For time :

75 Push-Ups

• EMOM 4 Jumping Lunge. Start at Lunges.

TC 10

2,000-meter row
50 alternating single-leg squats
30 hang cleans (60/100 kg)

Scaled WOD
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang cleans (25/35 kg)