• 60 Min of:
Assault Bike @ 60-70% MHR

3x3 tempaus korkealta pukilta

AMRAP 3
Buy in:
12 Single Dumbbell Box Step-Ups (22.5/15kg)
8 Burpee Box Jump Overs
Remaining time:
Max cal Row/Bike/Run

Rest 1:00 Between Rounds

• Go by feel.

Superkidsit tekee 6 min AMRAP, ninjat 8 min AMRAP

10 m karhukävely
10 DU / 10 SU
20 m karhukävely
20 DU / SU
30 m karhukävely
30 DU / SU
....

Another rest day!

10-9-8-7-6-5-4-3-2-1

Deadlift (100 kg)
KB snatch (20 kg)

6 rounds for time of

5 hang power cleans
10 weighted lunges

♀105 lb ♂ 155 lb

Then,
Handstand walk as far as possible in 4 minutes.

Rest as needed between the couplet and the handstand walk.

Tabata Air Squats 13-13-13-13-13-13-13-14 (105)
Tabata Pull Ups (sub:trx rows) 14-14-14-14-13-13-13-13 (108)
Tabata Burpees 4-4-3-3-3-3-4-4 (28)

Count Reps Per Movement
Score Is Total Reps

A.M.R.A.P. 12'
► 15 Snatch
► 15 Burpees facing Bar

selviä pe aamulla boxilla