4 x
Toes to bar Complex
12 Strict toes to bar : Use progression #2 https://vimeo.com/175654537
5 Around the worlds https://vimeo.com/175741763

Superkids:

7 min AMRAP

5 varpaat tankoon
7 wallball
9 boxihyppyä

Ninjat:

9 min AMRAP

9 varpaat tankoon
12 wallball
15 boxihyppyä

3 rounds:
A1. Reverse squat with dumbbell x 8 side
A2. Snatch grip one leg deadlift x 8 side
A3. Farmar walk with one kettlebell 40 m (heavy)

Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch

and then…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%

Käsilläseisonnat

-Potku käsilläseisontaan
-Käsilläseisontapidot seinää vasten
-Käsilläkävelyharjoituksia
-Käsilläseisontapunnerrus boxilla / ilman

1 on / 1 off 19 min
- Row (cal).
- Wall Balls (9/6 kgs).
- Overhead Lunges (20/10 kgs).
- Pull ups.
- Sit ups.
- Handstand hold (unbroken).
- Muscle Ups.
- Kettlebell Turkish get up (24/16 kgs).
- Ring L-sit hold (max seconds).

• 6 Min EMOM of:
BB Squat Snatch
1st & 2nd Min
95% 1RM 1-1 rep
3rd & 4th Min
90% 1RM 1-1 rep
5th & 6th Min
85% 1RM 2-2 reps

4 x 8
@ 40%
2-0-X-1 (Normal)

Shoulder press 4 x 5 reps. Tee kaikki sarjat samalla painolla, ei maksimisuoritus.

AMRAP 15
5 Overhead Squat (R)
5 Overhead Squat (L)
10 Front Squat 10/5kg
10 Air Squat
10 V-ups
10 Suitcase
10 Sit Up

ABC Anything Be Complete