A: Squat Clean (skill)@30-40% av 1 RM

B: Handstand (skill)

C: 3 min amrap
Burpees (All Out!)

OSA 1:

Row (cal)
(AMRAP 7 min)

rest 2 min..

OSA 2:

Front squat (60/40kg) x3-6-9-12-15...
Pull ups x3-6-9-12-15...
(AMRAP 6 min)

ret 2 min...

OSA 3:

20 x DU
10 x Santch (40/25kg)
5 x HSPU
(AMRAP 5 min)

Three rounds for time of:

• 135 pound Overhead squat, 10 reps
• 50 Double-unders

AMRAP in 35 minutes
50 Wall Ball Shots (20/14 lb)
40 Box Jumps (24/20 in)
30 Toes-to-Bars
20 Deadlifts (145/115 lb)
800 meter Run

17 Min AMRAP:
10 Push-up
10 Toes to Bar
EMOM 2 Power Clean 70Kg

3 Rounds For Time:
6 Front Squat @70% 1RM
18 V Sit-ups
38 Alternating Jumping Lunges

10 Kettlebell Swings (heavy,eye lewel)
10 GHD sit-ups
10 Box jumps (75 cm)

Yahi Trail @ Upper Bidwell to Lot M
5 miles
2 hours

Superkids

3 kierrosta

8 tiukka polvet kyynärpäihin
6 rintatankoon
4 dippiä renkailla
2 polviltaan MU renkailla

Ninjat

3 kierrosta

8 tiukkaa varpaat tankoon
6 rintatankoon
4 dippiä renkailla
2 Muscle Up tai progressio

For time:
Buy in:
100 Double Unders

Then,
50 DB Renegade Rows 22,5/15kg (total reps)
50 KBS (24,16 kg)
50 Straight Leg Raises
50 DB Push Press 22,5/15kg
50 Burpees

”Cash-out”
100 Double Unders

Timecap: 30 mins