Lisäpainoleuanveto 3 x 8

Banded deadlift 15-15-12-12 reps

Superkids ja Ninjat

Aikaa vastaan:

Alussa 20 boxjump
40 leukaa
40 kyykkyä
30 toes to bar
30 kyykkyä
20 käsilläseisontapunnerrusta
20 kyykkyä
lopussa 20 boxjump

Harjoitellaan

*Kippi
*Kippi polvet rintaan
*Kippi varpaat tankoon

8 Rounds (4 Rounds each), teams of 2:
15 Box Jumps 75/60cm
10 Lateral Barbell Burpees
5 Squat Cleans 50/35kg
*One person completes full round before switching

Max distance in 12min

2 rounds:

1:00 Pullups
1:00 Pushups
1:00 Air Squats
1:00 Leg Lifts
1:00 Bench Dips
1:00 Alt. Lunges

Round 1:
9, 20, 20, 20, 20, 20
Round 2:
5, 20, 20, 20, 20, 20

6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees

Timecap 25min

4 rounds of:
5+5 KB snatches
10 MB oblique slams
5+5 Side plank hip raises
10 MB over shoulders
Rest

3 RFT
15 squat cleans (110#/55#)
25 pushups
15 situps
15 deadlifts (110#/55#)
200m run