Sumomave

5 x 7

10 Squat Snatch 115/85lbs
8 Squat Snatch 135/95lbs
6 Squat Snatch 155/105lbs
4 Squat Snatch 175/115lbs
2 Squat Snatch 185/125lbs
11 Minute Cap

or % of 1RM snatch
10 @ 75%
8 @ 80%
6 @ 85%
4 @ 90%
2 @ 95%

Partner Chipper:

Buy In 400m Partner Run with one plate per team (45/25 L3 & L2, Scale as needed L1)
- 100 Partner Wall Balls (

)
- 80 Pull Ups
- 60 Burpees Over Partner
- 40 Thrusters (L3 115/75, L2 95/65, L3 75/55)
- 20 Tire Flips (L3 find heaviest tires!!!)
- 10 per leg Front Rack Lunges (L3 115/75, L2 95/65, L3 75/55)
Cash Out 400m Partner Run with one plate per team (45/25 L3 & L2, Scale as needed L1)

Temppurata:

-boxin ylitys, patjan alitus, pujottelu...

(saa rakennella itse)

Sumo deadlift

5 x 7

3 kierrosta aikaa vastaan

Superkids:

8 pystypunnerrusta käsipainoilla
10 m mittarimato
2 köysikiipeilyä

Ninjat:
10 pystypunnerrusta tangolla (7-15 kg)
20 m mittarimato
3 köysikiipeilyä

Jos jää aikaa loppuun:

3 x 1-1,5 min lankkupito

FLEXIBILITY:
Test Pike Stretch

2 minutes Hamstring Floss

20 Sit Up to Pikes

Re-Test and Hold Pike Stretch for 2 minutes

http://gymnasticswod.com/content/wed-0528

Handstand walking (30min)

Perform as many reps as possible in 8 minutes:
Wall ball- 5 reps
Burpee- 5 reps

using a box with variation of difficulty.