60m Sprints - 9x60m - 8.7, 8.16, 8.01, 7.91, 7.87, 7.82, 7.90, 7.72, 8.01

4 Rounds for time:
21 x Wall Ball @ 10/6kg
18 x Kipping Pull-up
15 x USA Kettlebell Swing @ 32/24kg
12 x Handstand Push-Up

Ghd abs & back extension 3x30

3x70%, 3x80%, 3+x90%

Focus: Back Squat

1 x 1 @ 90% of 1RM BS; then,

2 x 5 @ 70% of 1RM BS

 

MetCon:

5 RFT:

10 Toes To Bar (L1- Knees AHAP; L2- K2E; L3- T2B)

12 Hand-Stand Push-Ups (L1- hand-release; L2- pike; L3- kipping)

14 Wall Balls (L1/L2- 14/10; L3- 20/14)

 

Score: Weight / Time

Superkids:

3x15 etukyykkyä

Ninjat:

3x10 etukyykkyä

5 Rounds

15 Kettlebell Swings Russian (24/16)
15 Wallball (9/6)

Deadlift 5 sets of heavy five

then 21-15-9 Reps of
DL BODY WEIGHT
PUSH UPS

On an 8-minute running clock, perform 1 minute each of:

• Squats
• Push-ups
• 20-inch box jumps
• Pull-ups
• Inverted burpees
• Wall-ball shots, 20-lb. ball
• Burpees
• Double-unders

4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups – rest 1:30