3 KIERROSTA:
5 x Wallwalk
20 x American Swing (32/24kg)
5x Thruster (70/50kg)
20 x CTB
5 x Pistol squat

4 stations, 3 people per station
How many total reps can you get per exercise?
6 x 20:10 per exercise, 1 min rest between

1. Wall balls
2. KB Snatch (regressions SA KB Swing > KB Swing > KB Deadlift)
3. Push ups
4. CTB Pull ups

Double KB Sumo Deadlift
Battle rope- alternating arms aka small waves
Rowing Erg
TRX Jump Squat-Row
Slamball Chest Pass*
Burpees for Sean

*two cones 15ft apart. Pick up and chest pass to one cone then same back. There and back equals 2 reps

2 people per station
Round 1- 1min on:30 sec rest/station
Round 2- 2x45sec on:20 sec rest/station
Round 3- 2x30sec on:15 sec rest/station

35min circuit
40mins

Ski erg
Mountain Climber /side
Flutter Kick /side

10m/10/10
20m/20/20
30m/30/30...

Go through every round as fast as you can. Rest until the ski erg is free again. Passing allowed.

18min cap
20min

Metcon:
4 min amrap
10 KBS 24/16
10 pull ups
– rest 1 min –
4 min amrap
10 box jumps
10 wallballs

1 round for time:

30 x Front squat (Rx: 60/40kg)
400m Run
20 x Shoulder to overhead (Rx: 60/40kg)
600m Run
10 x OHS (Rx: 60/40kg)
800m Run

WOD:
For Quality, Not time.

4 x 250 m soutu + 25 pullup

Bench Press 5,5,5 (nousevilla painoilla)

Last day! This will be quick, so you can go and enjoy your holidays. Post your favourite CrossFit related video here.

That's it! Thanks everyone who participated in the Advent Calendar! Winners will be announced and contacted next week.

Workout of the Day
A.
In six sets or less, build to a 1RM Front Squat

B.
“20-Minute Work Capacity Test”
(aka, “Sage at 20″)

As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees