AMRAP 21min
11 squat jumps
15 wall ball @9/6
9 box jump over 24"/20"
4 wall climb

Monostructural
run 1000mt on treadmill

Conditioning

6' AMRAP
- 3 strict pullups
- 6 clean squat @50/30
- 9 box jumps

then

6' AMRAP
- 12 pushups
- 15 deadlifts @70/45
- 18 lungees (9 each leg) with 10/20 Kg OH plate

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips

5b. Bitch Work
3 Rounds
100 Assault Bike calories
Rest 3 minutes

Part 1
Squat mobility work
- Using a bar or support slowly squat at shoulder
width with straight feet, toe'd in, and toe'd out 3
each with a narrow and a shoulder stance.
[Watch video](

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Part 2
6 rounds:
30 seconds of Girardellis
60 second rest
[Instruction begins at 2.05 in video ](

)

Squat

60m Sprints - 5x60m - rolling - 8.12, 8.00, 8.00, 7.97, 7.99
100m sprints - 2x100m - rolling - 13.69, 13.73

40 Yrd Sprints - 12x40 - rolling - turf - 5.7, 5.3. 4.97, 4.81, 4.72, 4.65, 4.59, 4.68, 4.71, 4.76, 4.81, 4.78

40 yard sprints - 12 x 40yds - rolling - on turf - 5.3, 5.16, 5.06, 5.00, 4.97, 4.84, 4.81, 4.81, 4.72, 4.78, 4.83, 4.85

Superkids

5 kierrosta aikaa vastaan:

alussa 30 naruhyppyä
5 x kuntopallorive + 1 x köysikiipeily
lopussa 30 naruhyppyä

Ninjat

Aikaa vastaan:

alussa 30 DU
5 x rinnalleveto raakana + 1 x jalaton köysikiipeily
lopussa 30 DU

2 x 3+3 työntö (65 %)
2 x 2+2 työntö (75 %)
3 x 1+1 työntö (85 %)