Superkidsit:

3 kierrosta

Rengashyppely säkin kanssa 5 kiloa
Säkinkanto 100 m
5 leuanvetoa
Reangashyppely säkin kanssa 5 kiloa
Säkinkanto 100 m
5 toes to bar

Ninjat:

5 kierrosta
Rengashyppely säkin kanssa
Juoksu 50 m
Renkaan vieritys 60 m
juoksu 50 m
7 leuanvetoa / 7 varpaat tankoon

Five Rounds of:
Max Reps Bench Press (Body Weight)
Max Rep Pull Ups

2+3 90kg
3+3 80kg
5+2 80kg
5+2 80kg
4+1 80 kg

42min amrap
12 Thrusters @20kg
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

OVER HEAD SQUATS
1-1-1-1-1-1-1
90lb, 95lb, 100lb, 105lb, 110lb, 115lb, 120lb

Ninjat
5 x 7

15 Fr Squats from rack
200m run
10 rounds

1000 Meter Row
50 Thrusters (10 kg)
30 Ring Pulls

Trying to keep solid form and working evenly paced reps

WOD:
15 Minutes, EMOTM:
Snatch
2 OH squats
(no real Rx weights given. Used #55)

Post WOD:
Muscle-up practice, ringdip and pullup work.
6 100m sprints

5 Rds of;

5 STO @70kg
10 Kipping pull-ups