Superkids:
10 min joka alkava minuutti 3 x thruster (10 p käsipainot) + 5 varpaat tankoon

Ninjat
12 min joka alkava minuutti 5 x thruster (10-20 kg tanko) + 7 varpaat tankoon

10 burpeeta jokaisesta kesken jääneestä sarjasta.

4 x 3 min ON: 2 min OFF

Buy in: 20 GHD sit-ups

AMRAP in remaining time
5 burpee pull-ups
6 alternating box step-ups 2x15 kg DB

For time

• 50 GHD sit-ups
• 40 dumbbell snatches, alternating
• 30 chest-to-bar pull-ups
• 20 handstand push-ups
• 10 cleans

♀ 35-lb DB, 125-lb cleans
♂ 50-lb DB, 185-lb cleans

10-8-6-4-2
Clean & jerk 60kg
Over the bar burpee (hand release)

0-10 build upto a heavy split jerk
12-18 mins (6 min TC)
Perform 30 STOH@60-70% then 30 BOB
21-28 mins perform a 7 min amrap for quality of-
10 pistols
30 DUs
10 press ups
30-34 mins RMU practice
35-39 mins tabata core or mobility

In 20 minutes 5 rounds of:
1 Legless Rope Climb
8 Pass Through
8 SOTS Press

Start new round every minute.
(add one burpee each round)
The workout is over when you can't make
it to the minute anymore.
One bar over burpee
One Power snatch 40/25
Two Ohs 40/25
-REST 5 Minutes-
One bar over burpee
One power clean 70/50
Two front squats 70/50
-REST 5 Minutes-
25/20 Cal row
25 Burpees
25 Wall balls

HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

12:47 Rx / 6:27 Rx on this one.

First Helen, pull-ups were harder than I expected. Good effort, need to work on kipping with rhythm.

5x5 voimaa kynikselle

Body maintenance day.