A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)

B.
In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

Podipilding

Complete the 1000 steps at Ferntree Gully within 30 mins.

3 rounds:
10 pistols alternating
6+6 kb snatch 24 kg
20 m waiters walk 20 kg

maximi mave rästi

5 rounds of the triplet
5 each side rotating from ground to overhead away from the body using the landmine
5 each leg, Bulgarian split squat with dumbells
8 weighted lower back extensions

First time back since the 9,000 rep adventure of November. I will be concentrating on main lifts and starting slowly to add weight. Crisp movements and getting my body used to that again.
I started messing around with the bar with doing the following movements:
Power Cleans, press, push press, push jerk, and then I was doing sets of 8-10 front squats.
My wrists were hurting quite a bit. Not used to that ROM or weight in that position.
bar (45), 65, 95, 115, 135 x 4
Good overall.
I was tightening up in back and shoulders of course. I did stretch out quite a bit and was tight all over.
Good 1st day back to normal CF stuff.

Superkids

4 x laatua

8 x kahvakuulaheilautus
8 x boxiaskellus
8 x abmat vatsa
8 x bulgarialainen kyykky / jalka (ilman painoa)

Ninjat

4 x laatua

12 kahvakuulaheilautusta
12 boxille askellusta käsipainoilla (10 - 25 lbs)
12 abmat vatsaa
12 bulgarialainen kyykky / jalka (10 -25 lbs)

Superkids:

3 x 15 etukyykkyä / etukyykkytekniikka kepillä ja max 5 kg tangolla

Ninjat:

3 x 12 etukyykkyä / etukyykkytekniikka

Work in pairs
40 power snatches 35/25
40 kbs 24/16
20 pull ups
20 T2b
-1min rest-
21 cal row + 7 burpees
14 cal row + 14 burpees
7 cak row + 21 burpees
-1min rest-
400m slamball run
28 box jumps
400m slamball run
28 wall balls 9/6
400m slamball run
28 ohs 35/25
for time!