Ilmakyykky
Pystypunnerrus
Vauhtipunnerrus

Superkids:

5 x 10 pystypunnerrusta, keppi tai kevyt tanko

Ninjat:

5 x 7 pystypunnerusta, sopiva paino

5 min AMRAP
Robe climb

Run 5km
every km perform 1 Round of:
10 Walking lunges each side
20 Burpees
20 Tiger Crawls
20 Mountain Climbers

9-3-6 for time of:
Power Clean 70/45
Front Squat
Push Jerk

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
7 Rounds
7 GHD sit-ups with med ball or plate to ground
7 Touch and go power snatch AHAP
Rest 30 seconds

5b. Bitch Work
Assault Bike two minutes work/one minute rest, until you complete 250/175 calories

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

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
Every Minute on the Minute x 18 (9e):
1) Ring Muscle-Ups
2) Rest

After warming up, perform a max set of unbroken Muscle-Ups on the first round. Then aim to make roughly 80% of that on the following 8 sets. So if you do an unbroken set of 5 to open up, aim for unbroken sets of 4 for the remainder of the rounds.

Fitness
Every Minute on the Minute x 18 (6e):
1) 5 Strict Chest-to-Bar Chin-Ups (use assistance/resistance as needed)
2) 5 Strict Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower

Post work to comments.

3x3
3x2 rinnalleveto + ylöstyöntö

3 kierrosta

0:00-2:00min
400m juoksu+tuplat (max reps)
2:00-3:00min
Käsipaino push jerk (max reps)
3:00-4:00min
Leuat (max reps)
4:00-5:00
Käsipaino rive kyykyn kautta riipusta (max reps)
5min lepo

Lämmittely ja mobility

Otm 8
6x kk-heilautus

Metcon: 8min amrap
4x punnerrusta
7+7 vala-askelkyykky
7× seinäpallo

Loppuvenyttelyt

3x3 PC