3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

For time

10!
C2B
Box jumps 30/24"
Medball burpees 9/6kg

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

A. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

• 6 Interval of:
Assault Bike 3’ @ > 90% MHR
1:1 rest each interval

5 rounds
10 Russian leg lifts https://vimeo.com/175656026
30 Hollow rocks https://vimeo.com/175042312

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

8 min AMRAP

7 valakyykkyä
7 tangon yliburpeeta
7 polvet kyynärpäihin

Emom 6'
1°-10 Sphinx Push-ups
2°- 30" Chest Facing wall handstand hold
https://vimeo.com/178422998

Superkids:
9-7-5
-Rintatankoon / leuanveto
-Seinäpallo
-Joka kierroksen välissä 10 x painon siirtoa levypainolle boxikäsilläseisonnassa

Ninjat:
15-12-9
-Rinta tankoon
-Seinäpallonheitto
Joka kierroksen välissä
10 m käsilläkävelyä / 10 x painonsiirto levypainolle