Superkids:

7 min AMRAP

5 varpaat tankoon
7 wallball
9 boxihyppyä

Ninjat:

9 min AMRAP

9 varpaat tankoon
12 wallball
15 boxihyppyä

2-3 rounds:
20-30sec Active/Passive Hang
Squat Flow video

WARM UP
2 rounds
30 Squats (change feet position with every 10 reps, narrow to wide )
30 Squat rotations
10 Hollow rocks
30 jumping jacks Jump feet forwards backwards instead of sideways.

STRENGTH/SKILL
5x 10/10 one arm strict press from lunge position. Back knee does not touch the floor and needs to be actively held above ground. If left knee is in front you press with the right arm and vice versa. If you do not have heavier weights you go 3 seconds up and 3 seconds down and no rest at top or bottom when pressing. Tempo 3030.

WORKOUT
EMOM18min
Work aprox 30- 45 sec
1. Handstand hold. ( first round both arms, second round right arm....
2. Scissor kicks
3. Jumping lunges with weigths

Scale handstand with feet on box/chair/ sofa. The one arm hold might be challenging so try feet on chair or box for that one.

COOL DOWN
5-10 min foam rolling and slow breathing. Roll the whole body from bottom of feet to neck. Work is done so relax!

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

EMOM 10'
1* Power Clean & Push Jerk

EMOM 10'
3* Push Press
3* Clean High Pull

3*5 press

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

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5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

Tempausveto 3 x 5, 100%

Every 2' for 10'
1x sqt clean + 2x Jerk

3x
1x sqt clean + 2 FS

3x5 press

                 **3 Rounds**

60 cal rowing
60 sit-ups
60 squat jumps
60 shuttle runs

Go heavy