8 min EMOM
odd 8 pull ups
even 8 ring dips

10min AMRAP
10m handstand walk
6 v-ass ups
24 HBRs
6+6 pistols

A.
- Row/Ski/Bike/DU ~5min
- 3 rds:
8 Ring row
8 Burpee + Box steps
8 SDHP

• Mobility

• High hang power clean + push jerk

• Hang power clean + push jerk

• power clean + push jerk

B.
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps
9 Power Clean and Jerks (50/35)

For time:
50 Double Unders
20 Toes-to-bar

30-20-10
Pushups
Box Jumps

20 Toes-to-bar
50 Double Unders

Merry Christmas!

Thank you all who participated this year's Advent Calendar. Hopefully we will see you also next year! We will draw the winners after the Christmas holidays. The winners will be announced here and also contacted personally.

BUT

The Advent Calendar task of the Christmas Eve:

Because everyone is probably more or less busy with the last preparations, let's keep this short.

For time:

21-15-9

• Sit-ups
• Air squats
• Push-ups

A nice little bodyweight workout to wake up the appetite :)

4-5 rounds, rest 1-2min between movements:

4 Back Squat AHAFA
5-10 Strict C2B
5-15 Strict Ring Dip

Scale if needed. Use AHAFA weights or go by feel.

False grip hang

Combine 3 minutes of false grip hang on the bar or rings. Do it in as few sets as possible. If this feels too overwhelming, use a rubber band or something under your feet and just get familiar with the false grip. A strong false grip is an extremely beneficial tool especially for muscle-ups.

False grip drills:

4 Rounds of:
8 Alternating DB Curls
8 DB Tricep Extensions from the Floor w. a pause (1 count)
Banded Alphabet (rotate sides each set)

5 sets:
6 Ring Muscle-ups
rest as needed between sets

4 Rounds, rest as needed:
25 Banded Pull-aparts
25 each Banded Leg Curls