Strength: 20 mins to perform
5x8 strict press@ahap
And accumulate 50 pistols during sets.

Wod: 3RFT
400m run
20 DBsnatch@22.5/15
10 pull ups

Wod: sprint Wod! Go hard and fast

Workout of the Day
In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

for quality:
3 rounds:
20 hollow rock
20 supermans
5+5 pistol squat
6 forward rolls
6 backward rolls

kolmen kierroksen jälkeen, tee loppuaika kevyttä ja palauttavaa aerobista

4 kierrosta aikaa vastaan

6 PEP
12 vauhtipunnerrusta
24 DU

1 Min DU
1 Min Row (60%)

Sore is DU per Min

Amrap 10'
► 12 DeadLift
► 09 Hang Clean
► 06 Press to Over head

2' Rest

Amrap 10'
► 09 Burpees
► 15 Sit Up
► 21 Single Under

3 rounds
6 burpee boxjumps
6+6 pistol squats
6 HSPUs
6 strict pull ups

Set 1 - 12 reps @ 50%
Set 2 - 10 reps @ 55%
Set 3 - 8 reps @ 60%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%

SUPERKIDS

1. 6 min ajan tee joka toinen minuutti 1 köysikiipeilyä joka toinen minuutti tee 5 punnerrusta.

2, 3 min ajan tee 3 toes to bar joka 30 sek.

NINJAT

1. 10 min ajan tee joka toinen 1-2 köysikiipeilyä ja joka toinen minuutti 7-10 punnerrusta

2. 4 min ajan tee 5 T2B joka 30 sek.

Tabata (8 intervals of 20s with 10s rest) of:

• air squats
• push-ups
• sit-ups
• pull-ups