"Santtu" for superkids

4 PEP
18 burpees
18 medball deadlifts
18 push ups
18 cleans
18 toes to bars
4 PEP

2 kierrosta

20 käsilläseisontapunnerrusta boxilla
20 leuanvetoa
20 varpaat tankoon

AMRAP 2

• 12 KB Alternating snatches 24kg kettlebell
• 6 Burbees

1 MIN BREAK

AMRAP 2

• 12 KB swings 24kg kettlebell
• 6 Strict Pullups

1 MIN BREAK

AMRAP 2

• 12 KB Alternating snatches 24kg kettlebell
• 6 Burbees

THE SCORE IS YOUR TOTAL PERFORMED REPS FROM ALL 3 AMRAPS

Työntö

7 x 2 x 1+1

Warm Up
Stretch

Muscle

Snatch Balance

Metcon

5 Rounds of:
300 M Run
200 Jump Rope Singles
100 Core Reps (33 Sit Ups - 33 Leg Raise - 34 Heal Taps)

AMRAP 30

15cal bike
15cal row
15 t2b
20cal bike
20cal row
15 t2b
25cal bike
25cal row
15 t2b
….

• pk alueel
• kalorit kasvaa aina viidellä ja t2b pysyy samana

5 x 5

Bicep 21s: 3 x 21. Rest 90s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Friday

With your friend (You go, I go) complete this:
6 x 4 min: 250m row, 12 Burpee over rower, dB snatch (35/25) alternating every rep. Your score is total reps of dB snatches in 8 round.