1a. Goblet squat4x 12reps, high speed almost jumping when coming up
1b. TRX push ups 4x 8-10reps

2a. One leg deadlift kettlebell 3x 10reps
2b. TRX tuck knee to elbow 3x 12reps

Finisher 4x10 ab rollers 1min rest

For reps..........
Two stations with three movements.........

Station 1:
7 Box jump 24"
7 t2b
14 Alt kb snatches 24kg

Station 2:
7 GHD situps
7 slamballs 12kg
7 kb thrusters 20kg each hand

4 Minutes each station. Perform both stations two times with 1 minute rest between rotations. 19 minutes in total.

Score is total reps

16 min amrap

• 20 cal row
• 10 snatches 40kg
• 10 ghd situps
• 20m prowler run 40kg

#Strength
6 @ RPE 8; 1/2 repeat of:

• BB row

6 rounds of:
10 weighted step ups (5 each leg) holding DB at shoulders
Elevated (legs) med ball pushups x 10
L-Pull-Ups x 10

Post WOD:
2 rounds of:
Alternating leg step ups popping up and switching mid airx10
lateral med ball pushups x 10

Find your 1RM for the day
No more than 7 lifts

Then perform 3 lifts @90%

Laatua!

Superkids

8-7-6-5-4-3-2-1

-Valakyykky
-Tiukka varpaat tankoon
30 sek lepo kierrosten välissä

Ninjat

12-10-8-6-4-2

-Valakyykky, lisää painoa joka sarjaan
-Tiukka toes to bar
30 sek lepo kierrosten välissä

5rounds for quality
10-12 heavy kb swing (hip drive just below eye level)
12/12 landmine twist

Unbroken Test!!!

3 Rounds:

• Wall Balls @9kg

2 min rest

• Pull Ups

2 min rest

• Front Squat from the rack @ your own bodyweight (mine was 75kg)

2 min rest

Restart

Register reps for every movement and every rounds

3 rounds
20 strict press @ 45lbs
20 toes to bar