5000 m of:
Row @ max effort

5 sets:
1 hang power clean (below knee)
+
1 squat clean (touch&go)

A.
Warm Up
3 Rnd
Row 200m
10 Lateral squat KB
12 KB RDL
14 KB Push Press one arm (7/7)
pvc+mobility

B. Forza
Strict Press
6×4 80%

B1. Forza

Bench Press
4×6-8

C For Time

3 Rnd
10 Burpee Box Jump Over
10 Power Snatch 60/40kg

D. For Rep

AMRAP 8'
Max mt Ski Erg
Rest 2'
AMRAP 6'
Max mt Ski Erg
Rest 4'
AMRAP 4'
Max mt Ski Erg
Rest 6'
AMRAP 4'
Max mt Skii Erg

E.
3 Rnd
10 Dx-Arm KB Clean and Jerk
10 Sx-Arm KB Clean and Jerk
R1: 16/8kg
R2: 20/12kg
R3:24/16kg
poi
3 Rnd
10 Double KB Clean and Jerk
R1: 16/8kg
R2: 20/12kg
R3:24/16kg

F, forza
Back Squat
8 @65% +5kg
8 @65% +10kg
8 @65% +15lbs

G.
Weighted Dead Hang
3x60"
Back Rack Split Squat
4×15
2x lato
5x 20"
Back Extension hold

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

– Rest 1:00 between rounds –

1) C2 bike 20-22 cal
2) wallball 12-16
3) row 14-16cal
4) ghd situp 8-12
5) rest

Three 5-minute rounds of
200-m farmer carry

Then as many reps as possible of
-  5 burpees
- 10 kettlebell swings

Rest 2 minutes between rounds.

♀ 16-kg KBs ♂24-kg KBs

35 minutes

:40 on, :20 off

1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
2 min : Kettlebell Clean & Jerk, light weight
3 min : Sit ups
4 min : Wallball shots, Unbroken
5 min : Muscle Snatch 20/15kg
6 min : Rope Climb
7 min : Single Unders

Superkids:

3-5 kierrosta

6 rengassoutua, 3 sek pito ylä-asennossa
12 negatiivista etunojapunnerrusta (eg. kahvakuulat)
24 naruhyppyä

Ninjat:

4 kierrosta

8 vaakarengassoutu, 3 sek pito ylä-asennossa
16 negatiivista etunojapunnerrusta
32 tuplanaruhyppyä
10-20 m käsilläkävely

Alkulämmittely ja mobility

Harjoitellaan painonnostoa kepillä

3x 30s liike 30s lepo
Boxihyppy
Viivajuoksu
Roikunta

Loppuvenyttelyt

3 x 2 tempausta hitaasti polven alla, super tiukka selkä

3 x 1 tempausta hitaasti polven alla, super tiukka selkä