5 kierrosta aikaa vastaan:

• 10 käsipainotempaus riipusta saksiin
• 10 goblet-kyykky
• 10 käsipainorinnalleveto riipusta + työntö saksiin
• 10 burpee

N 15kg / M 22,5kg

Clean 8x3x65%

Alternate
1. 5-8 strict pull ups
2. 5-8 strict hspu or kipping or push ups.

20 DB Snatch
20m DB OH Walking Lunge (10m Right, 10m Left(
15 Pull Up

4RM, jonka jälkeen 3x4 -5-10kg

Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

“Randy”

For time:

75 Power snatches 35/25kg

TC:15 min

Partner Workout (YOU GO I GO)
BOTH athletes work all reps
RX 30/40kg

1km Row (500m + 500m)
2 Rope Climb
3 Wall Climb
4 HSPU / 30s HS Hold
5 Bar over Burbee
6 Pull-Ups / Ring Row
7 Front Squat
8 Push Press
9 V-Ups
10 Devils Press
11 Bar over Burbee
12 Pull-Ups / Ring Row
13 Front Squat
14 Push Press
15 V-Ups
16 Devils Press
17 Bar over Burbee
18 Pull-Ups / Ring Row
19 Front Squat
20 Push Press
21 V-Ups
22 Devils Press
23 Box Jumps
24 cal Erg

Time cap: 45min
MERRY CHRISTMAS!!!

6x 5min ON/2min OFF

A) Row 1000/800m
+
Max Burpee over Rower in the remaining time

B) AMRAP of
30 Double Unders
10m Single Arm Walking Lunges
20 DB Snatches
10m Single Arm Walking Lunges

C) AMRAP of
12/9 Cal SkiErg
12 Wall Balls
12 V-ups

D) AMRAP of
16 KB Swings
8/8 Curtsy Squat
8x10m Shuttle Run

E) 4 Rounds of CINDY
+
Max Cal Bike in the remaining time

F) AMRAP of
4/4 Single Arm Devils Press
8 Toes-to-bar
12 Box Jumps

5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM