A.M.R.A.P. 12'
▼ Squat Clean 1' / 2' / 3'
▲ Push Jerk 1' / 2' / 3'

Optional Additional Conditioning Session
At 80-85%…
Row 2000 Meters
Run 2 Miles
Row 2000 Meters

For quality 15 min AMRAP:

• 10 supine ring rows
• 10 diamond push-ups
• 2 wall climbs

50 Air Squat
50 Ball Slams
60 Dips
100 Walking Lunges
30 Pushups
Run 960m

4 x 5

Warm up
Run Mobility
Six pack 90

Streagh
B Squat
5X8

WOD
4 Rounds
10 Clean Jerk
25 Push ups

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the heaviest weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. If you are having a good day do more sets. Stop when you feel your form breakdown or speed decrease.

5 Rounds for Time. Every minute on the minute do 2 Burpees
Broad Jumps- 20m
Box Jumps- 15reps
Walking lunges- 20reps

Enjoy the great outdoors :)

Superkids
Aikaa vastaan 5 x

1 köysikiipeily
3 PEP
10 valakyykkyä kumpparilla

Ninjat
Aikaa vastaan 5 x
2 köysikiipeilyä
5 PEP
10 valakyykkyä kumpparilla