using a box with variation of difficulty.

Then, practice for 5 minutes each, in any order

• Stretching
• Plank holds
• L-sits
• Scales
• Handstand descents

Ninjat 8 min AMRAP

5 leuanvetoa
10 burpeeta
20 DU / 40 naruhyppyä

SET A | 3 rounds:
12 BB deficit reversed lunge
4-6 hanging leg raise / per side

SET B | 3 rounds:
8-10 BB good morning
20-30s copenhagen plank hold / per side

AMRAP10: (Ygig)
8 DKB deadlift
30s wallsquat hold (synchro)
8 KB squat
30s Mountain climber (synchro)

3-3-2-2-1-1-

Metcon (No Measure)

200m Row
then, 5 sets of:
3 Double KB Clean@2x24/2x16kg
6 Push-up
9 Air Squat
x 3 rounds

10 Min AMRAP

2 Thrusters (70% 1RM)
2 Deadlift (80% 1RM)
10 Wall Balls
10 Medball Slams

• 45 Min of:
Run
200 m @ 60% MHR
200 m @ 70% MHR
200 m @ 80% MHR
200 m @ 90% MHR

3 rounds
5-5 x half knee press
15 x russian swing
20-20 x side bend

3 rounds
5-5 x clean & squat
16 x alt russian swing

Wod
Emom 24’
5-5/6-6/7-7/8-8 x snatch
12 x goblet squat
5-5/6-6/7-7/8-8 x press
20 x sit-up

2 Rounds

In 3 minutes
500 m Row
Then max reps alt. KB/DB snatch 53/35

1 min Rest

In 3 minutes
200 m Run
Then max reps alt. Pistols (scale to alt lunges holding WB or slam ball, you can hold weight any way you choose)

1 min Rest

In 3 minutes
30 Box jump overs 24/20
Then max reps DU ( scale singles 3:1 )

Score is total reps