1.) Bike
2.) Burpee Box jump
3.) Row
4.) Rest...

• You chiose reps.
• Go moderate pace.

Superkids

5 kierrosta

4 etunojapunnerrusta
6 varpaat tankoon
8 pistoolikyykky kerien (4/jalka TAI 8 x kahdella jalalla)

Ninjat

5 kierrosta

6 etunojapunnerrusta
8 varpaat tankoon
10 pistoolikyykkyä kerien

Tempo takakyykky kumppari jalkojen ympärillä

7 x 2 etukyykkyä + 4 takakyykkyä

EMOM x8:
1.) Bike
2.) Burpee + Box step/Jump
3.) Row
4.) Rest

• Mobility...

• 4 Round not for time of:
Double DB Hang Power Clean 12 reps unbroken
Double DB Push Press 12 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
Swim 100 m oppure Run 400 m

AMRAP 15'

5 Handstand Push Up
20 Walking Lunge
30 Sit Up

• 6-6-6-6-6 of:
BB Back Squats (0:03 pause)
6 @ 9 RPE (-5% Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
65% 1RM 6-6 reps
Pause @ parallel
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

1. Snatch
   Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
   Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
   Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
   Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch

2. Rope Climb Stamina
   3 Sets of :40 Second On/1:20 Off – Legless Rope Climbs
   Directly into…
   3 Sets of :40 Second On/1:20 Off – Rope Climbs

3. Conditioning
   For Time:
   21 Overhead Squats (115/80)
   200 Meter Run
   21 Thrusters (115/80)
   200 Meter Run
   15 Overhead Squats (115/80)
   200 Meter Run
   15 Thrusters (115/80)
   200 Meter Run
   9 Overhead Squats (115/80)
   200 Meter Run
   9 Thrusters (115/80)
   200 Meter Run

4. Midline
   Not For Time:
   1:00 L-Sit Hold
   2:00 D-Ball Hold (150/100)
   :30 Second L-Sit Hold
   1:00 D-Bal Hold (150/100)
   :15 Second L-Sit Hold
   :30s D-Bal Hold (150/100)

5. Recovery Row
   Not For Time:
   6,000 Meter Row

1 x max toistot leuanveto, myötäote

A.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last Thursday)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots