4 x 15 Ring Push-ups https://vimeo.com/175184265
(turn out each rep)
Must be unbroken

Ten rounds of:
12 Burpees
12 Pull-ups

For time
30 Burpee Box jumps over
Then
100 Walking Lunge

EMOM : 10 Alt Dn snatches 22,5/15

AMRAP 12 min
120 Wall Balls
60 Double unders
30 Push Ups

• 7 minutes of scales practice
• 7 minutes of L-sit practice
• 7 minutes of handstand practice (inversion)
• 7 minutes of plank practice
• 7 minutes of stretching

Superkids

3 kierrosta AMRAP

45 sek boxjump
15 sek tauko
45 sek burpee
15 sek tauko
45 sek thruster käsipainoilla
15 sek tauko

Ninjat

4 kierrosta AMRAP

45 sek boxjump
15 sek tauko
45 sek burpee
15 sek tauko
45 sek thruster
15 sek tauko

• Climb with use of legs, or legless* For time 1 Rope Climb 40 Hollow rocks 1 rope climb 40 Arch Rocks 1 rope climb 40 over head Sit-ups (15-45lbs bar) ( anchor feer) 1 rope climb accumulate 60's in L-sit 1 rope climb

5 sets :
2 hang squat clean + 1 split jerk

3x3 clean pull 100%

For time:
Buy in 1000/900m row
50 pistols alt.
35 HSPU
20 TTB
Cash out 500/450m row

Shoulder press 4 x 10