6x50m

Open Gym 1:30-3:00

Superkids

Aikaa vastaan

5 x
1 köysikiipeily
5 seinäpalloa
7 kahvakuulaheilautusta

Ninjat

Aikaa vastaan

5 x
2 köysikiipeilyä
10 seinäpalloa
12 KB kahvakuulaheilautusta

Run

• 45min Tempo Run
  Performed as:

• 5min Z2

• 5min VK

• 5min VK+

AMRAP 20min
5 pull ups
10 push ups
15 sit ups
20 squats
rest 30" between each round

KB Snatch/R - 10 reps
Burpees - 10 reps
KB Snatch/L - 10 reps
Squat - 30 reps

KB Push Press/R - 15 reps
Burpees - 15 reps
KB Push Press/L - 15 reps
Squats - 45 reps

KB Clean - 20 reps
Burpees - 20 reps
KB Cleans - 20 reps
Squats - 60 reps

KB High Pulls/R - 25 reps
Burpees - 25 reps
KB High Pulls/L - 25 reps
Squats - 75 reps

KB Swings/R - 30 reps
Burpees - 30 reps
KB Swings/L - 30 reps
Squats - 90 reps

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes

AFAP
2-4-6-8-10 clusters @50/35
4-6-8-10-12 oh lunges @50/35
6-8-10-12-14 pull ups
8-10-12-14-16 toes to bar