150 Pull Ups
100 HSPU/S2OH
50 TTB

*This is a trio team wod. Reps are to be shared and be distributed however which way the team wants.

Time Cap: 18mins

WOD:in jälkeen 5 min lepo

Sen jälkeen

Päivän tekninen maksimi
1 x rive + 1 x kyykky + 1 x ylöstyöntö

5 rounds for time of:

• 60-second L-sit hold
• 30-cal. row

Each round, accumulate a total of 60 seconds holding the L-sit.

5 rounds for reps of:
1 min DB-Snatch, 20/10
1 min Push-Press, 35/20
1 min row
1 min rest

Superkids

8 min AMRAP

4 x 20 m pistejuoksu (ulkona jos voi)
10 x käsipainoetukyykky (2x 10-15 lbs)
10 x boxille askellus, samat käsipainot käsissä

Ninjat

12 min AMRAP

4 x 25 m pistejuoksu
10 x käsipainoetukyykky 20/30 lbs
10 x boxille askellus, samat käsipainot käsissä

Squat Clean
4x 70%
3x 80%
2x 85%
1x 90%
1x 95%

3 Rounds:

30 Hang Power Cleans @ 50kg
30 Sit-Ups
30 Box Jumps @ 60 cm

2 rounds of

90 sec max reps games pushups
90 sec rest
90 sec max pull ups
60 sec rest
90 sec max reps sit ups
30 sec rest
90 sec max air squats

total: 168 first round + 162 = 330

#Strength
2 @ 9; 1/2 load drop (-15%) of:

• BB deadlift

3 Rounds:
3 Rope Climb
5 T2B
10m Handstand walk (1 Minute HS Hold)
15 Abmat Sit Ups