Ninjat: 6 x 6 vauhtipunnerrusta

Superkids: 4 x 12 vauhtipunnerrusta

Superkids

5 kierrosta aikaa vastaan:

5 leaunvetoa
5 dippiä renkailla
30 naruhyppyä

Ninjat

5 kierrosta aikaa vastaan

7 leuanvetoa
7 dippiä renkailla
30 DU

For time :
2000 metres Rowing
200 DU
200 Metres Walking lunges

For time

10!
C2B
Box jumps 30/24"
Cal. Row

For time:
15 squat cleans
30 toes-to-bars
30 box jumps
15 muscle-ups
30 shoulders-to-overheads
30 double-unders
15 thrusters
30 pull-ups
30 burpees
90m walking lunge with plate held overhead

Vauhtipunnerrus 1 RM

Perform all for total time.
Use the same barbell throughout the workout

2 Rounds
- 12 Squat cleans 40kg
- 10 GHD situps
2 Rounds
- 10 Squat cleans 50kg
- 10 GHD situps
2 Rounds
- 8 Squat cleans 60kg
- 10 GHD situps
2 Rounds
- 6 Squat cleans 70kg
- 10 GHD situps
2 Rounds
- 4 Squat cleans 80kg
- 10 GHD situps
2 Rounds
- 2 Squat cleans 90kg
- 10 GHD situps

150 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs

3x30s OH KB hold