1a) Reverse Lunge + RDL combo: 3 x 6 ea. Rest 30s,
1b) Seated DB Cleans: 3 x 12-15. Rest 30s.
1c) Russian Twists w. a plate: 3 x 20. Rest 30s.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(19)
50 du's/plate jumps/singles x3
100m farmers carry 35/25-*45/35
75 du's/plate jumps/singles x3
200m farmers carry
100 du's/plate jumps/singles x3
400m farmers carry

3x2(8)
clean-work up(touch and go)

Finisher
2 min samson stretch
40 t-raise
80 rtw

12 Intervals (3 of each)
New round every 3rd minute

A) 15/12 Cal. Assault Bike + 10-15 Wall Balls

B) 15/12 Cal. SkiErg + 10 DB Snatches

C) 20/15 Cal. Row + 20 Squats

D) Sled Push 30m + 10 Burpee Box Jump Overs

EMOM 14

Odd: 4 Deadlifts @80-85%
Even: 8 Box jumps 60/50cm

12 Days of Little Christmas

For time:
1 C2B Pullups
2 Ring Dips
3 High Box Jumps
4 KB Swings 32/24kg
5 Thrusters 60/40kg
6 Bar Facing Burpees
7 Wall Balls
8 Pistols
9 Toes-to-bar
10 Handstand Pushups
11 Front Squats 60/40kg
12 Cal. Rowing

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

All in teams of 3

--Part 1--
8:00 AMRAP
Burpees
- One team member does burpees
- The other 2 buddy carry for 30m
- Rotate as you wish
- Score is total burpees and burpees only count if the buddy carry is loaded and moving

--Part 2--
12:00 to find max for left and right arm
Turkish Get-Up
- 2 can work same time, 1 watches/scores/cheers
- Kettlebells, Dumbbells or barbells can be used
- Score is team total for both left and right arms (so 6 results added together).

--Part 3--
28:00 AMRAP
120 x USA Swings @ 24/16kg (2 working , 1 resting)
120 x Wall Ball (2 working , 1 resting)
120 x Box Jump Step Down @61/51cm (2 working , 1 resting)
120 x Walking Lunge (2 working , 1 resting)
120 x Sit-Up (2 working , 1 resting)
120 x Thruster @20/15kg (2 working , 1 resting)
6 x Stairs (1 working)
AMRAP Row Cals in remaining time (1 working)

5 RFT:
21 Double Unders
15 Usa Swing (24/16kg)
9 Renegade Rows each Arm

• 15:00 Cap
• Scale with Double Taps

2x
New round every 4th minute

A) 18/12 Cal. Row + 10 Burpee over Bench

B) 18/12 Cal. SkiErg + 15 GHD Situps

C) 18/12 Cal. Row + 15-20 Wall Balls

D) 18/12 Cal. Assault Bike + Sled Push

4 rounds: 2min ON, 2min OFF

1) Row 20/15kcal + max rep PC&J @60/40kg
2) 30 Wallball + max rep C2B
3) 10 OHS @60/40kg + max Rep Bar over Burpee

On 3-2-1 Go, Row 20/15 kcal and the remaining time from 2min do max rep on Power Clean + Jerk. Rest 2min. Next 2min do 30 WB and max rep C2B. Rest 2min and final set is 10 OHS + max rep Bar over Burpee. That is one round. Do total of 4 rounds. Keep a steady pace. Score= number of PC&J, C2B and BoB.

Total time of workout is 48min.

Scale if needed.

AMRAP 8

8 Kettlebell Swings 12 / 16
8 Strict Pull-Ups

REST 4 MIN JA SITTEN

AMRAP 8

8 Burpee Box Step-Overs 40/50
8 Stationary Dips

REST 4 MIN JA SITTE TAAS

AMRAP 8

8 Alternating Single-Arm Dumbbell/Kettlebell Snatches 12 / 16
8 V-Ups ( linkkari )