A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

5 kierrosta

1min töitä per liike. Kierrosten välissä 1 min tauko.

rengas maasta suorille käsille
leuka
skin the cat
Seinäpallo
takakyykky 50% BW
supermies
yhden käden kk-rive

HYVÄÄ JOULUA!

2min AMRAP of Double Unders

then 1min rest

6min AMRAP of:
4 Burpees
3 Power Clean 60/40kg
2 Front Squats
1 Jerk

AMRAP 12:
7 UB TTB
14 UB Deadlift 80/55 (Rx+ 100/70)
21 Squat
Do 3 Lateral Bar Burpee every time the barbell is dropped.

Do 3 Burpee every time you breake the TTB

4-5 Rounds every 6 minutes:

•300 m Row
•15-25 Kettlebell Sumodeadlift high pull (32/24kg)
•15-25 Sledge hammer hits
•5-10 Burpee pull-up

After first round you mast have about 90 sec-2 minutes rest. So scale reps

For Time in 18min Time Cap:
10-9-8-7-6 HSPU
1-2-3-4-5 HPC 60/40 (Rx+ 70/45)

then
30 15cm Target Burpee
then

5-4-3-2-1 HSPU
6-7-8-9-10 HPC

WOD:
(Vähennä riven painoa joka kierroksella 10kg. Viimeinen kierros tehdään tangolla)

• rive taskulta 60/50kg x10
• Farmarikävely 20+20kg / 10+10kg 20m+20m
• T2B x10 -punnerrus x 10

Postaa aika.

5-10-15-20-15-10-5
Box Jumps
Burpees
+2 Wall Climb after each round

1 min ME kb clean and jerk 24kg/16kg alternating
1 min rest
5 min AMRAP
3 front squats 60kg/45kg
3 thrusters 60kg/45kg
3 push presses 60kg/45kg
1min lrest
1 min ME kb clean and jerk 24kg/16kg alternating

Partner WOD
30 Burpees over partner 1 (partner 2 holding plank position)
30 Burpees over partner 2 (partner 1 holding plank position)
100 KB Swings 32/24kg (together, one at the time)
30 Pull Ups (while partner 2 hanging on bar)
30 Pull Ups (while partner 1 hanging on bar)
100 Box Jumps 61/51cm (partner in "wall sit" while other jumps)
30 Toes to Bar (while partner 2 hangs on bar)
30 Toes to Bar (while partner 1 hangs on bar)
100 Front Squats 42,5/30kg (together, one at the time)
30 Burpees over partner 1 (partner 2 holding plank position)
30 Burpees over partner 2 (partner 1 holding plank position)