Superkids

5 x kolmitassu

• Barbell Deadlifts 7 x 3
• 2-3 min rest between sets
• 15 mins to work up to your working set.

Or

Double KB sumo deadlifts
6 x 4
Superset with 3 chin ups.

Focus #1: Warm Up to 65% - 70% of 1RM Bench

Focus #2: 5 Round Superset of the following
Bench press 3 Reps (increase load ea round)
Max Hgt Box Jump Attempt (Increase hgt ea/round)

2 Minute Rest

Metcon: 11 Minute AMRAP

10 T2B (L3 T2B, L2 Knees/Toes to AHAP, L1 Dragon Fly)

15 Wall Balls 24/20 L3 & L2, 14/10 L1

50 Double Unders (50 = L3, 30 = L2, 100 Singles = L1)

Score = 3RM / Max Hgt / Rounds + Reps

3x5 Strict Press

WOD:
5 Rounds of the following
5 Lunges, each leg 5 times

5 Goblet Squats
5 Burpees
5 HRPU
5 Situps
5 Vups
5 DB Swings
5 DB Snatches, each arm 5 times

For Time :

► 1 600 Run
► 2' Rest
► 0 800 Run
► 2' Rest
► 1 600 Run
► 2' Rest
► 0 800 Run

3x5 Front Squat

WOD:
3 Rounds of the following
20 Burpees
15 Squats
10 DB Snatch
5 HSPU
1Min Rest

Post WOD:
3x30sec Plank

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

2 Snatches (80%)

3 rounds:
10 sec work and 50 sec rest
a. shuttle run
b. mountain climb
c. row or ski

Omaan tahtiin
3 kierrosta:

10 x plate walk jalat seinää vasten tai boxilta
10 x kosketus olkapäähän jalat seinää vasten tai boxilta
1 min käsilläseisontapito vatsa kohti seinää