WOD:
3 rounds, each round for time:
9 Squat Cleans (135,95)
9 Muscle Ups (Mod:15 Ring Dips)

Note: Record time for each round, rest as needed between rounds.

Post WOD:
3x1Min Weighted Planks

6 rounds:

• 1 minute: rowing for calories
• 1 minute: push-ups
• 1 minute: sit-ups

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

B: 800m Lö@80%
vila 2 min
x 6 set

(se dagens pass som ett återhämtningspass)

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Take a walk in the park!

BS: 3x5 (75%/80%/(85%)

5 x 2

Single arm Overhead KB Walk 400ft. 75#/45# (200ft. per arm)
+
Row 1000m
Rest Walk Row Time
Row 1000m

Superkids:

5 kierrosta
7 valakyykkyä
5 dippiä
30 sek käsilläseisontapito

Ninjat:
10 valakyykkyä
7 dippiä
45 sek käsilläseisontapito