3x3x80%

Superkids

Aikaa vastaan
12-9-7

-Käsipainothruster
-Toes to bar

Ninjat
15-12-9

-Thruster
-Toes to bar

EMOM 12min:

3 Deadlift
3 Hang power clean
3 S2OH

(you choose weights)

Joka alkava min

4 kierrosta.

1. min. 5 etukyykkyä
2. min. 4 valakyykkyä
3. min. 3 tempausta
4. min. 2 köysikiipeilyä
5. min. lepo

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

Por parejas:
- 10 rounds for time of:
--- 50m run.
--- 10 Kb swing (24/16 kgs).
--- 10 Goblet Squat (24/16 kgs).

*** Time cap: 15 min.

2 x 1 + 3 työntö
2 x 1 + 2 työntö
3 x 1 + 1 työntö

Test

AFAP
50 double unders
then
10-9-8-7-6-5-4-3-2-1
squat clean @50/35
push press @50/35
then
50 double unders

EVERY EXERCISE IN 1'
21 thrusters @40/25
21 pull ups
18 thrusters @40/25
18 pull ups
15 thrusters @40/25
15 pull ups
12 thrusters @40/25
12 pull ups
9 thrusters @40/25
9 pull ups
6 thrusters @40/25
6 pull ups
3 thrusters @40/25
3 pull ups