3 rounds
6 burpee boxjumps
6+6 pistol squats
6 HSPUs
6 strict pull ups

Pre WOD:
1 round of max strict pull ups

Got 10 reps ...

WOD:
In fewest sets possible (7 max sets)
- 50 Clean and Jerk - 135#/95#
- 50 Ring Dips (7 max sets)

Used 115# and 8 sets. Last few beat me and had to drop weight to knock out last 3 reps. 7 sets for rings dips, all with no band.

Post WOD:
5 minutes total of a plank hold (from elbows or hands).
In fewest sets possible

5 sets for planks using elbows and pushup position. Thanked the Nine Inch Nails tune that came on to help push through.

Set 1 - 12 reps @ 50%
Set 2 - 10 reps @ 55%
Set 3 - 8 reps @ 60%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%

"Deck of Cards"
52min emom
Flip a card from the deck on the minute and do number of reps with wanted movement. Rest the remaining time from that minute.
*
Spades: Burbee
Hearts: Air squat
Clubs: Sit up
Diamonds: back extension
*
Jacks =11
Queens=12
Kings=13
Aces=14
*
Tailoring options: Jakcs, Queens, Kings and Aces with 10 reps. You can play this with a 30min version also.
Tailor the rep scheme to fit your loading

SUPERKIDS

1. 6 min ajan tee joka toinen minuutti 1 köysikiipeilyä joka toinen minuutti tee 5 punnerrusta.

2, 3 min ajan tee 3 toes to bar joka 30 sek.

NINJAT

1. 10 min ajan tee joka toinen 1-2 köysikiipeilyä ja joka toinen minuutti 7-10 punnerrusta

2. 4 min ajan tee 5 T2B joka 30 sek.

Basic Endurance Run 45-60min.

Tabata (8 intervals of 20s with 10s rest) of:

• air squats
• push-ups
• sit-ups
• pull-ups

Pistoolikyykkyprogressioita

Get your breathing up a little bit and use the speed of the movements to wake up the hips.
EMOM x 12mins
1st - 5 Seated Box Jumps (increase height each round)
2nd - 8 Dual Kettlebell Cleans (moderate weight)
3rd - Row 30sec @ moderate effort

Eilinen