Bar MU practice

Amrap12
10x Power clean
20x bmu/c2b/pull up/ring row
30cal Bike (ilman penkkiä)

Rest 2min

Amrap12
10x D-ball to shoulder
20x Hspu/push up
30x Box jump

Parin kanssa IGYG

Warm Up
2 rounds
2 min run (start easy, add speed)
10m lunges + streching + 10m tin soldier walk + 10m over the hurdles
10 scapula rolls + 10 kipping knee raises
2-3 wall walks

Metcon
3 sets
1.5 min run (target 320-350m) + max reps toes to bars 1 unbroken set (time cap 2.5min)
rest 1 min
1.5 min run (target 320-350m) + max reps wall ball shots 1 unbroken set @14l/20bs (time cap 2.5min)
rest 2 min

Strenght
Push Press 3x8-10reps@60-70% (sharp and balanced)
rest 1.5-2.5 min bwn sets
Seated Strict Press with dumbbells 3x8-10 reps
rest 1.5-2.5 min bwn sets

Optional Accessory Work
3-5 sets of quality amount of hs walk (target 5-15m per set?)
3-5 sets 6-10 strict pull ups (weighted?)
3-5 sets 6-10 sandbag cleans

Front squat

3x3 (pause 3s bottom of squat)

2-3+ reps in tank / not too heavy

AMRAP 8

10 One Arm Hang Dumbbell Clean 22,5/15kg ( R )
30 Single Unders
10 One Arm Hang Dumbbell Clean 22,5/15kg ( L )
15 Double Unders

25 Minutes For Quality & Load :

Biceps Curls w/ DB`S alternating 20
Banded Ab Crunch 20-30
Partner Assisted Hip Extension 10 - 15
HS Hold to Wall 0:20

Rest between movements as needed

3 Rounds:
21/17cal Row
15 T2B
9 Burpee WB 9/6kg

Warm Up (10min)
3 min cardio ( add speed a bit every min)
then
30-40m bear crawl
20m lunges + some streching here and there
20m inch worm
20m tin soldier walk
10 scapula rolls + 10 kipping

Gymnastic skills (20 mins)
Practise kipping pull ups with bands or not (butterfly also fine)
Practise kipping c2b pull ups
Practise Bar Muscle ups
ja löydä itsellesi taito osiossa suoritusmalli jota käytät metconissa.

Metcon (25min)
3 sets
16/20 cal machine
15-20 push ups
10-15 v-ups
5-10 bar mu/ c2b or kipping pull ups
alt time with partner full round

Warm Up
3 rounds
1 min row
5 muscle snatch + 5 snatch grip push press behind neck
10 burpees
:20-30 L-Tuck Hang

Strenght
Overhead Squat 4x5 reps @1x60and 3x70% of 1rm.
rest 1.5-2.5 min bwn sets
Pause on knee 2s power snatch + hang power snatch 5-7x1+1reps@60-70%
rest 1.5-2.5 min bwn sets

Metcon
For time
21-15-9 reps
Calories rowing
DB Bench Press @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
rest 1:1
12-9-6 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
Women Calories on rower goes 17-12-7, 12-9-7, 9-7-5, bench press
reps the same.

Accessory Work
3-5x6+6 single arm db oh lunge walking steps
2-3x12-15 reps tate press with dumbbells
3-4x30-40m sandbag bear hug carrying
rest as needed

“12 Days of Christmas”

For time, adding one movement per round:
1 sumo deadlift high pulls (30/20 kg)
2 thrusters (30/20 kg)
3 push presses (30/20 kg)
4 power cleans (30/20 kg)
5 power snatches (30/20 kg)
6 KB swings (24/16 kg)
7 pull ups
8 T2B
9 box jumps (24/20 in)
10 double-unders
11 burpees
12 overhead walking lunges (20/10 kg plate)