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Teams of 3.

12min each team member establish heavy 3 rep push press. (Bar taken from floor)

rest 3min

15min amrap

100 pull up

100 handstand push up

100 sit up

100 double unders

Conditioning.

teams of 3

10min amrap (relay)

6 ground to overhead 42,5/30kg

6 burpee

6 box jump 24/20

rest 2min

3 rounds for reps (relay. each team member completes 3 rds)

60sec wall ball 10’/9′ 9/6kg

60sec kettlebell swing 24/16kg

60sec rest

Conditioning.

teams of 3

20min amrap

100 air squat

30 hang power clean 70/45kg

100 hand release push up

30 front squat 70/45kg

100 lunges

30 push jerk 70/45kg

Strength.

pendlay row. 1,1,1,1,1

Conditioning.

Teams of 2

18min amrap

12 wall ball 10’/9′ 9/6kg

10 toes to bar

8 shoulder to overhead 75/45kg

Skill.

7 sets of high hang snatch + hang snatch.

Conditioning.

8min amrap

40 double unders

20 alternating kettlebell snatch 24/16kg

10 chest to bar

Strength.

12min work up to heavy 3 rep strict press.

Then.

1 x max effort push press at 3 rep strict press weight.

Conditioning.

10min amrap

6 front squat 80/50kg

9 lateral bar burpee

12 box jump 24/20

Team workout

12 days of Christmas WOD.

1. Hspu

2. Thrusters 60/40kg

3. Box jump 24/20

4. Pull up

5. Burpee

6. Toes to bar

7. Wall ball

8. Kettlebell swings 24/16kg

9. Hand release push up

10. Overhead lunge with plate 20/15kg

11. Hang power clean 60/40kg

12. Snatch 60/40kg

Strength.

pendlay row 3,3,3,3,3

Conditioning.

5rft

5 hang power snatch 60/40kg

5 ring muscle up

Strength.

Tempo strict pull up (3131)

4 x 5-7 reps

Conditioning.

1500m row

50 ground to overhead with plate 20/15kg

50 toes to bar

Strengths.

strict pull up. Tempo 3131

4 x 5-7 reps

Conditioning.

teams of 2/3

1500m row

50 ground to overhead with plate 20/15kg

50 toes to bar