• “Heavy Isabel” 30 reps for time of:
BB Snatch (any style) (84/55Kg oppure 75% 1RM)
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Aikaa vastaan

30 kahvakuulaheilautusta
20 varpaat tankoon
30 goblet squat
20 PEP

Superkids:

3-5 rounds

On trainer’s slow count –
10 PVC back squats
10 PVC overhead squats
10 PVC front squats
20 broad jumps

Ninjat

3 kierrosta

10 valakyykkyä
10 askelkyykkyä
10 takakyykkyä
10 etukyykkyä
20 pituushyppyä

20/15 kg

2 min tauko

Assarit

3 rounds
10 hip thrust w/barbell
8/8 bulgarian split squat w/db
10 box step up w/db

EMOM 40 min, alternating minutes:

1) row 10/8 cal
2) 10 box jumps
3) 5 clean&jerks 60/40 kg
4) 10 T2B->K2E
5) 10-15 push ups

For time
10-8-6-4-2
Bench press (225/102)
Power clean (225/102)
5min rest
10-8-6-4-2
Power clean (225/102)
Bench press (225/102)

15 Min AMRAP Partner WOD;
1 athlete will perform the sequence whilst the other holds plate above head 20/10KG

15 Wall Ball (9/7KG 3.05m/2.75m target)
10 Box jumps (L/M)
5 Burpees

After the above is completed athletes will switch. Score is total number of rounds and reps completed.

20 Min Volume Accumulation of:
Rope Climb (5 m) (scegli tu le versioni ad ogni giro Standard, Legless or L-Sit) 5 reps
Strict Deficit Handstand Push Ups (scegli tu il deficit o le Parallettes) 10 reps
GHD Sit Ups 15 reps

Pystypunnerrus otsalta 5x8 (kapea ote)
Suorinjaloin mave 5x8-12 (huom! sumoasento)
Merkkipenkki 4x4
Etukyykky 5x10 (kevyt)

"Death by Clean & Jerk"
Every minute complete the following ladder:
3 Hang Cleans + 1 Jerk, rest remaining minute (155,105)

3 Hang Cleans + 2 Jerk, rest remaining minute
3 Hang Cleans + 3 Jerk, rest remaining minute
3 Hang Cleans + 4 Jerk, rest remaining minute ... etc.
Note: Go until you cannot complete the designated round in the minute.

Post WOD - Not For Time:
30 DB Box Step Ups
200M Farmers Carry
30 DB Box Step Ups

30 GHD Back Extensions