Superkids

1 min max burpeet
1 min max naruhyppy
1 min lepo
1 min max burpeet
1 min max käsipainotrhruster
1min max lepo
1 min max burpeet
1 min max leuanvedot

Ninjat EMOM until failure

min 1 max DU
min 2 max leuat
min 3 lepo
min 4 tempaus (20/30 kg)
min 5 3 x thruster (20/30 kg)
min 6 tempaus (22,5/32,5 kg)
min 7 3 x thruster (22,5/32,5 kg)
min 8 tempaus( 25/35 kg)
min 9 3 x thruster (25/35 kg)
...
until failure
Tai jos tempaus on uusi tekniikka 15 min samalla painolla.

10' to find - 1 RM Press Strict

BFree 1.0

100 Aïr Squat
60 Walking Lunge
75 Sit Ups
60 Walking Lunge
50 Box Jumps
60 Walking Lunge
25 Burpees
60 Walking Lunge

Time Cap 20'

1. Sled, 40m 80kg
2. Db snatch, 16x25lbs
3. Rower, 12 cal
4. Thruster 12x25kg
5. Rest 1 min

4 rounds OTM

Focus: 15 Minutes to achieve heaviest set of the following complex:

1 Full Snatch
2 OH Squats

(Goal is to squat with snatch. If you have to power snatch then perform 3 OH. Either way you will squat 3 times)

Metcon: For Time
22 OHS (L3, 135/95 – L2, 115/75, L1 95/65)
800M Run
22 Back Squats (Same wgt as OH)
400M Run
22 Air Squats
200M Run

Score = Heaviest Snatch set completed / Time

6x300m skiergo at 1:45 pace with 1 min rest between sets

OTM for 12 min: odd 5 ring muscle ups, even 8 jumps over box

Box jumps 130cm

5 rounds of: 10x burpee and 10m sprint + 10 t2b 6:40

Hang Power Clean 5,5,5,5,5

Partner WOD

10 Hang Clean
10 Push Press/Jerk
Round 1) While other person Rows 250 meters
Round 2) While other person Runs 400m
Round 3) While other person does 100 Double-Unders
Repeat
Bar must never touch ground or its a 10 burpee penalty to team

16 min amrap

• 20 cal row
• 10 snatches 40kg
• 10 ghd situps
• 20m prowler run 40kg

Find your 1RM for the day
No more than 7 lifts

Then perform 3 lifts @90%