Warm up
row 500 m
then try every movement 3 reps
Special WOD X-mas and New Year
1 Wall Walk
2 Hang Power Snatch (40/25 kg)
3 Shoulder to OH
4 Front Squats
5 Power Cleans
6 Deadlifts
7 Box Jump over
8 KB swing
9 Toes To bar
10 burpees lateral over the bar
11 Pull up
12 Thruster (40/25 kg)
Time cap 40 mins
You can do it with a partner (one work at a time) or you do it alone, you start with 1 Wall Walk, then do 2 Hang Power snatch and 1 Wall Walk, then do 3 STOH, 2 Hang Power snatch, 1 Wall Walk. Keep climbing the ladder until the last round in which you do all movements, from 12 down to 1.