8-8-8 low bar

12-9-6 reps with 135lbs of
Lunges rack squat
Front squat
Back squat
100 double unders

Superkids:

4 x 10 vauhtipunnerrusta

Ninjat:

5 x 5 vauhtipunnerrusta

12 min amrap

12 kb swing (24kg)
12 hr push up
12 db snatch (15kg)
12 ring row

WOD:

800M Run
30 Power Snatch
30 Box Jumps
800M Run

Podipilding

50-40-30-20-10 reps for time of:
42.5/30 kg Shoulder to overhead
Double-unders

Front Squat

• 60% 5 reps
• 70% 5 reps
• 75% 5 reps

For time:

10 Ring MU
500/450m Ski
20 + 20 Db Snatch 30/25kg
500/450m Ski
10 Bar MU

#MetCon | EMOM death by ladder (2-4-…):
odd minutes:

• 1’ double unders/single unders

even minutes:

• burpees
• flutter kicks