• 10 minutes of scale practice
• 10 minutes of handstand practice
• 10 minutes of L-sit practice
• 10 minutes of stretching

5x3
@67-82%
Rest 2-3min.

1. Bar Muscle-Ups
   5 Sets of 35% Best Set

2. Deadlift
   Build to Heavy Set of 10

3. ”Captain Insano”
   3 Rounds For Time:
   20 Deadlifts (245/165)
   15/10 Calorie Assault Bike
   20 Hang Dumbbell Reverse Lunges (60’s/40’s)
   15/10 Calorie Assault Bike

(60/40)
1x Clean.Pull
1x Power Clean
1x Hang Squat Clean
1x Front Squat
1x Split Jerk

7 rounds
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind the neck
add weight each round

Superkids 6 min AMRAP
Ninjat 8 min AMRAP

2 käsipainotempausta
2 boxihyppyä
4 käsipainotempausta
4 boxihyppyä
6 käsipainotempausta
6 boxihyppyä
8...
8...

3 rounds for time:

• 20 thrusters with dumbbells
• 10 burpees
• 2 x run

2-3 sets of max number of reps, at least 10-12

We apologize for the inconvenience

• 46 Min of:
Row 4’ @ 60% MHR +
7 Round of
3’ @ 65-70% MHR (22-26 s/m)
2’ @ 75-80% MHR (24-28 s/m)
1’ @ 85-90% MHR (26-30 s/m)