Superkids:

3 kierrosta: (yhteensä 9 min)

2 min AMRAP
1 köysikiipeily
5 rengassoutua
5 täydellistä kyykkyä
1 min hollowrocks

Ninjat
3 kierrosta: (yhteensä 12 min)

3 min AMRAP
1 köysikiipeily
8 rengassoutua
8 pistoolikyykkyä vuorojaloin
1 min hollowrocks

Tulos: kierrokset köysikiipeilyssä, rengassoudussa ja pistoolikyykyssä.

-Kumpparileuka

3x5

-Negatiivinen leuanveto

3 x 3

• skin the cat

• piked inverted hang

• https://www.instagram.com/p/BwCM6yZnGwM/?utm_source=ig_share_sheet&igshid=d1w0q35jap8j

7 Interval of:
Assault Bike 45’’ @ max effort
3’ rest each interval

A:
Clean & Jerk
Every 90" for 8 rounds
Work up to a heavy load of the day, maintains balance and tension off the floor throughout sets.
Post loads to comments

B:
AMRAP 2'
5 Deadlift 60/40KG
5 Burpees
Rest 2'
AMRAP 2'
15 DU
10 Squats
Rest 2'
AMRAP 2'
Wall Balls

AMRAP (As Many Reps As Possible)
in 15' of

15 SDHP 42,5/30kg
10 burpees
5 push jerks 80/55kg

Ski 2min.
Bench press 8-10
Row 2min
Ring row: 8-10

Open gym 4:45-6:00
Sorry for just posting found out I could make it

3 sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats

Muscle snatch + high hang power snatch
4 x 2+2 @light weight

Power snatch above knee
6 x 2 @60-70%
Rest 60-90s between sets

Core
3 Rounds
30s Hollow hold
20 Russian twist
10 Plank drag