Squat clean 4x3

• No tng but no let go from barbell

Weight as heavy as you can maintain proper technique.

5000m row for time

A.
Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps
(go to a deficit if this rep range is easy)
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
(try to pin your chest to the bar for a full second)
L-Sit Hold x 30-45 seconds

10 Minutes:

5 Minutes KB Snatch Right (16 kg)

5 Minutes KB Snatch Left (16 kg)

Note: Try to maintain 16-20 reps per minute. Watch the clock, pace yourself, be efficient and “rest” on top.

Sumomave

5 x 5

from 0.00 to 3.00
25cal row
then
double unders
rest 1min
from 4.00 to 7.00
AMRAP
overhead squat @40/25

Superkids:

Pari WOD.

5 kierrosta aikaa vastaan:
Toinen on lankkupidossa, toinen tekee
5 käsilläseisontapunnerrusta
5 boxihyppyä
1 köysikiipeily

Ninjat:

Pari WOD

5 kierrosta aikaa vastaan:
Toinen on lankkupidossa, toinen tekee
7 käsilläseisontapunnerrusta
7 boxihyppyä
1 köysikiipeily

10 min EMOM

*Odd min 5-10 HSPU from a box
*Even min 5-10 hanging knee raises

Cash out max pull up hold

4 rounds for quality:

• 1min of slow overhead walking lunges
• 1min V-ups
• 1min DB snatches 45lbs