5-4-3-2-1

EMOM x 12

6x3 power clean
6x2 power clean

Deadlift ( Tng )

4 x 8 @ 65+

Go Every 3:00

BikeErg intervals

4 Sets of:

6:00 @ 100-110%FTP20

• 5:00 recovery Row 50 - 60%0 FTP 20 -

"Annie"

50-40-30-20-10 rep of:
Double-unders
Sit-ups

TC 12

"Incredible Hulk"
20min AMRAP
5 Deadlift (52,5/35kg)
5 Hang power clean
5 Front squat
5 Push press
5 Back squat

21-15-9

KB swing American 24/16kg
Pull-up

For Time:
21-15-9:
Front Squats 50/35kg
Kettlebell Swings 24/16kg
Lateral Burpees Over Barbell

12 Days of Christmas

1 Thrusters
2 Front Squats
3 Push Press
4 Pullups
5 KB Swings
6 Goblet Squats
7 High Box Jumps over
8 Barbell Bent Over Rows
9 Bar Facing Burpees
10 Barbell Reverse Lunges (20step total)
11 Deadlifts
12 Cal. Bike/Ski/Row

Rx: Barbell 50/35kg, KB 32/24kg

1-
2-1-
3-2-1-
4-3-2-1-
….
12-11-10...-1

Hang Power Clean + Power Clean ( Drop between reps )

10 x ( 1 + 1 ) @ Every 2:00. Start ~50% and building.