3 rounds
10 HSPU
20 pull ups
30 KB swings 24/16kg

A) Upper Body
3-4 Supersets:

• 8-12x DB Z-Press
• 8-12x/arm Single Arm Band Lateral Raise // Seated DB Lateral Raise

B) Lower Body

3-4 Supersets:

• 20-30m Backwards Sled Drag
• 8/8x DB Bulgarian Split Squat

For time

3 RDS
200m Run
30 Goblet Squat 16/12kg
30 V-ups

2 RDS
200m Run
30m kb utfall 16/12kg
30 push-ups

1 Round
200m Run
30 kb Thrusters 16/12kg
30 burpees

30s work 30s rest
5 rounds
Plank
Superman hold
Side plank

12 min EMOM

every min 2 C&J

start at 60% add weight every 2 sets.

http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1

5 Sets of the Complex:
2 Pausing Split Jerks + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 75% of 1RM Clean and Jerk
Set #5 – 75% of 1RM Clean and Jerk

12 min EMOM

2 snatches

start at 65% add weight every 2 sets. no misses

Superkids

3 kierrosta AMRAP

45 sek boxjump
15 sek tauko
45 sek burpee
15 sek tauko
45 sek thruster käsipainoilla
15 sek tauko

Ninjat

4 kierrosta AMRAP

45 sek boxjump
15 sek tauko
45 sek burpee
15 sek tauko
45 sek thruster
15 sek tauko

4 rounds:

10 deadlift
8+8 bulgarian split squat
-rest 1-2 min between rounds-