• AMRAP 7 min: --- 20 Medicine ball Clean + push up on the MB. --- 20 Hand to hand kettlebell swing (24/16Kg). --- 20 jumps over the Medicine ball. --- 20m farmer's walk (24/16Kg).

For Time
30 Box Jumps 61/51 cm
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12 kg
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15 kg
30 Back Extensions
30 Wall Balls 9/6 kg
30 Burpees
30 Double-Unders

130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- Bar muscle up 9 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
55 60 65 65 60 kg

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
> AMAP, abmat + 5 kg plate, 8 4 6 5
B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
40 40 35 35

1. Skill / Gymnastics B. Chest to bar pull up B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2 Result: 17 reps, PR! B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) 6 6 3 6 5 6 6 reps

4.5 min AB + mob.

25 Box Jumps (30 inch box)
Rest same amount of time it took to complete
50 Box Jumps (30 inch box)
Rest same amount of time it took to complete
75 Box Jumps
Done

Core Lifts:
Snatch 6x3
Jerk Drive Drill 4x5
Front Squat 3x10

MasterWOD Auxiliary:
4 Rounds
250M Row or Run
30 Double Unders

EMOM 16 Work 0:40 / Rest 0:20 ( Max Reps )

Minute 1 : Bike Calories
Minute 2 : Back Squats 45/32,5kg
Minute 3 : Sit-ups
Minute 4 : Deadhang

For Time:
200 Toe Touches
100 Alternating Overhead Lunges (25/45lb bumper plate)
50 Plate Walkovers

100 Toe Touches
50 Alternating Overhead Lunges
25 Plate Walkovers

50 Toe Touches
25 Alternating Lunges
12 Plate Walkovers

*Toe touch= both feet have to be in the air simultaneously
*Lunges= Back knee has to touch the ground at the bottom and feet have to come together at the top (Place plate down to the ground when resting, don't drop it)
*Plate Walkover= both hands have to touch the ground

Superkids:

3:n hengen jouokkueessa tehdään

600 m soutua (yksi soutaa kerrallaan 200 m, muut tekee istumaannousua)
60 tuplanaruhyppyä (yksi hyppii kerrallaan 20, muut askelkyykkyä)
30 boxihyppyä (yksi tekee kerrallaan 10, muut ovat tekee supermieskeinuntaa)
30 slamball (yksi tekee kerrallaan 10, muut roikkuu tangosta)
15 etunojapunnerrusta (yksi tekee kerrallaan 5 punnerrusta, muut tekee hollowrocks
15 rengassoutua (yksi tekee kerrallaan 5 soutua, muut ovat lankkupidossa)

Ninjat:

3n. joukkueissa, yksi tekee kerrallaan määrättyä pääliikettä haluamansa määrän (esim. 400 m soutua). Sillä aikaa muut tekevät liikeparia.

12 min AMRAP

800 m soutua (Istumaannousu)
80 DU (askelkyykky)
60 boxihyppy (supermieskeinunta)
60 slamball (tangosta roikkuminen)
40 etunojapunnerrusta (hollowrocks)
40 rengassoutua (lankkupito)

Tulos on toistot (soutu lasketaan 1 toisto / 10 m) + liikeparit

Esim. 360+500

Tramppahyppyjä

5 Minutes of Parasympathetic Breathing