EMOM for 16min
Even min - 10 burpees
Odd min - 5 power cleans
(Use the heaviest weight you believe you can successfully handle - note weight used)

Every 3min for 15min (5 sets)
Push press x 3-5 reps
(Goal is to establish today´s 5-RM)

** 75 WallBalls**

10min EMOM
alt.
5 Thrusters @50-60% of 1RM
30 Double Unders

Sumo Deadlift High Pull 3 x 8 reps

"Heavy Helen"

3 rounds for time:

3 Stair Sprints or 1000m Row
42 KB Swings 24/16kg
24 Pullups

---

Scale to Jumping CTB or Ring PU if needed.

Foam Roll Quads, Hams, Glutes
Lower Seg Rolls
Shoulder Clocks
Hip Waves
Stiff Leg Kicks
Arm Circles
Scap PU
Pushups
10

Today we are practicing an important skill for Santa.

Rope Climb Skills:

Scale according to your condition:

• 5-8 x rope climb in L-sit
• 5-8 x rope climb without legs
• 5-8 x rope climb
• 5-8 x rope pull-ups
• 5-8 x rope row

WOD (S):
“Little Chipper”
30 wall balls
30 box over jump
30 KB/DB snatch
30 sit ups
30 one arm KB/DB STOH (15+15)
30 burpees
30 KB/DB lunges (1 in front rack)
rest for 3 minutes and repeat in reverse order!

Aktiivinen palautuminen

10 min soutu/juoksu/naruhyppely

20 min pareittain rauhallinen tahti

5 burpee
5 käsipaino thruster
pallonheitto 5:n suuntaan