5min easy Row/airbike/Bike nose breathing only
2 rounds:
30-60sec Active/Passive Hang
10 Air Squat

For time:
1. 200m Run
2. Rope climbs 4m
3. Deadlift 115/80kg
4. Strict pull-ups
5. Devil presses 20/15kg
6. Lunge steps, holding 2x20/15kg DB
7. WB 9/6kg
8. T2B
9. Hand release push-ups
10. 20cal row
11. Bar facing burpee
12. Clean and Jerk 70/55kg

Perform like the 12 days of Christmas song. 200 meter run/ 2 rope climbs, 200 meter run/ 3 deadlifts, 2 rope climbs, 200 meter run,/ 4 pull ups, 3 dead’s, 2 rope climbs, 200 meter run…so on, until you get through the 12 days.

5Rounds for reps:
30 sec R-KB swings
30 sec rest
30 sec KB PP (alternating per 3 rep)
30 sec rest
30 sec goblet squats
30 sec rest
30 sec atlas swings
30 sec rest
30 sec KB snatches
2 min rest

For Time (with a Partner):
50 Walking Lunges;
40 Pull-Ups;
100 Box Jumps (20 in);
40 Double-Unders;
50 Ring Dips;
40 Knees-to-Elbows;
60 Kettlebell Swings (2/1.5 pood);
60 Sit-Ups;
40 Dumbbell Hang Squat Cleans (35/25 lb);
50 Back Extensions;
60 Wall Ball Shots (20/14 lb);
6 Rope Climbs (15 ft)

4 Rounds, :45 work, :15 rest:
Row
Reverse Lunges
Burpees
Russian KB Swings
Side Plank (:20/side)
Rest

15-9-6
OHS 55kg/35kg
strict pull ups

3 Rounds:
1 Minute Wallballs 9/6kg
1 Minute Single Arm Dumbbell Snatches 22,5/15kg
1 Minute Box Jumps
1 Minute Single Arm Dumbbell Hang Clean and Jerks 22,5/15kg
1 Minute Calorie Row
1 Minute Rest

EMOM 45 (30sec work/ 30sec rest)

1. 6-10cal Row
2. 20-30sec ArchHold
3. 12-16 Lunges
4. 5-10 WallBalls
5. Rest

2 rds:
60s. Row / Air bike
5 Walk out + push up
5+5 Spider lunge + twist
5+5 Up & down dog

2 rds:
5-8 Snatch grip deadlift
5-8 Hang Muscle snatch
5-8 Press (behind neck)
5-8 Overhead squat

3x
3-position Power snatch

Mobility:
- Shoulder pump
- Thoracic w/ball+barbell
- Couch stretch
- Pigeon stretch

A.
2 rds:
1min. Row/Air bike
5 Walk out + Push up
5+5 Spider lunge + twist
6-8 Ring row

2 rds:
30s. Row/Air bike
5 Deadlift
5 Front squat
5 Shoulder press

Mobility:
- Lunge complex
- Shoulder pump
- Front rack
- Ankles