5x5 AHAP
Scale to eccentric Chin ups or ring rows.
No bands!

Superkids

Aikaa vastaan
12-9-7

-Käsipainothruster
-Toes to bar

Ninjat
15-12-9

-Thruster
-Toes to bar

• For Time:
Run 800 m
GHD Sit Ups 50 reps
BB Overhead Squats (40/30Kg) 50 reps
Plyo Box Jump Overs (60/50 cm) 50 reps
Run 800 m

180 min

WU for 45 min for events 1 & 2

Event #1
A. 5 min AMRAP with partner, YGIG:
5 T2B
10 box over burpee
15 D-balls over shoulder @ 50 lbs

Straight to Event #2
B. 5 min time to find 1 RM power clean + push press
Result: 57.5 kg

Event #3
C. For time, complete the reps synchronized with partner:
20 power snatch @ 25 kg
20 box jump 20"
20 squat with sandbag
100 m farmer's carry w/ 2x20 kg KBs
+ 10 rope climbs for the whole team
Result: 6.10

Event #4
D. For time, as a relay:
7 cal AB
10 KBS @ 20 kg
10 deadlift @ 60 kg
10 pull up
Result (team): 6.30

Final placement 5th

AFAP (As Fast As Possible)
4 rounds for time of:
30 KB Swings 24/16kg
30 Burpees

10 rounds of 10 cal row
Rest 1 min between rounds

Try to keep same time each round

Tall muscle clean primer
3 x 3 empty barbell

Push press, push jerk & split jerk
5 x 1 @ 80% of 1RM push press

Clean & jerk singles
5 x 1 @ 85% of 1RM clean & jerk - focus on form

Paused front squat - 2 second pause in the bottom
4 x 3 @ 80% of 1RM

Accessories
Barbell good morning 3 x 10 @ 8RPE
Calf raises (machine or off plate) 3 x 8 @ 8RPE
Hamstring curl 3 x 10 @ 9RPE

3-4 rds: (Super sets)
6-8 Strict Pull up/C2B (UB)
10+10 One hand Push press (w/ db)
15-30s. Ring dip hold (up position)
Rest 90s.

And then...

2 rds: (super sets.)
15-20 Hollow rocks
7-10 V-sit ups
15-20 Sit ups
Rest as needed...

EMOM 12min:

3 Deadlift
3 Hang power clean
3 S2OH

(you choose weights)

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

1) Row
2) SkiErg
3) Air bike