A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

A.
Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
Increase loads from those used on May 11, 2015.

B.
For time:
Run 800 Meters

immediately followed by…

Five rounds of:
12 Push-Ups
12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges

EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a near maximal double, no misses

1,8km Run
20 ring dips
30 thrusters
40 pull ups
50 sit ups
40 pull ups
30 thrusters
20 ring dips
1,8km run

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