FOR TIME

Super Kids do:
30 Double unders / 60 Single unders
30 wall balls
30 kettlebell swings
2 rope climbs / 6 rope ascends

Ninjas do:
40 Double unders / 60 Single unders
40 wall balls
40 kettlebell swings
3 rope climbs / 9 rope ascends

WOD

2 x 500m w/ 2min Rest

12-9-6
Power Clean (135lb)
Pistol

5-4-3-2-1 Barbell Roll Out
1-2-3-4-5 Wall Climb

2 RFT (2*16Kg KB)
20m lunges
10thruster
10 Box
10 OHS

5-4-3-2-1 T2B
1-2-3-4-5 HSPU

2 RFT
30 grasshopper
30 Superman Ext.

2RFT
10KBS @32kg
10m Farmer carry @20kg
1 Rope Climb
10m Farmer carry @20kg

800Mt.Corsa
50 Shoulder Press 30/20kg.
50 Sit ups (ognuno)
50 Snatch Balance 40/30kg.
400Mt.Corsa
50 Back Squats 50/35kg.
50 Deadlifts (ognuno) 60/40kg.
50Mt.Partner Carry((ognuno)
800Mt.Corsa

12 min. AMRAP of:
5 Power clean 90kg
8 Diamond push-up
10 Toes to bar

12-9-6-3:
thruster 45kg/30kg
T2B

10 min timecap

50 su
ring dips unbroken
count the reps done and the rounds

6 x 3

50 walking weighted lunges with 5 kg plate overhead
40 broad jump burpees
30 push ups
20 squat
10 pull ups

10 min Amrap

5 Push press
10 Deadlift
15 Boxjumps

Jobba upp till tyngsta möjliga. Vila ca 90sek