10-8-6-4-2
Strict Ring pullups
Strict T2R

2-4-6-8-10
Strict T2R
Strict Ring pullups

hero wod

Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.

Aikaa vastaan

Superkids:

3-5 kierrosta

5 käsilläseisontapunnerrusta
7 wallball
9 vaakarengassoutua

Ninjat:

5 kierrosta

7 Käsilläseisontapunnerrusta
9 wallball
12 vaakarengassoutua
15 istumaannousua

Warm Up:
3:00 Flow (group leader calls it out as they go)
:20 Plank Shoulder Taps
:20 Plank
:20 Low Plank
:20 Inchworm Hold
:20 Side Plank
:20 Switch
:20 Rev Stationary Lunges
:20 BSE
:20 Alt Lateral Lunges

5 Rounds
:30 Squat Hold
:30 Inchworms (walk hands out from Squat Hold, then keep feet planted after :30 and walk back to Squat hold. Always keep feet in same position)

3:00 Kneeling Compass (4 position Stationary Lunge Rotation)

"Bring Sally Up" w Air Squats

Pallof Series
5 x 10 ea dir
10 Press, 10 Twist ea dir, 10 SA Row ea arm = 1 set
- 5 SA KB Sots Presses ea side / Set
- 10 Handstand Shoulder Taps / Set

Metcon: For Time
50 Burpees
-10 Air Squats EMOM

Amrap 3 mins x 8 sets
1 Min rest btw AMRAPS
Alternate “A” & “B”

A:
12 Single arm KB jerk (6/6) @20/12kg
10 medball clean @9/6kg
8 sit up

B:
12 KB USA swing @24/16kg
10 goblet squat
8 push up

Goal : 2 + rounds in each amrap

Lepoja

”Drago”
100 KB swing 24/16kg
200 RKB swing
Every time you drop KB
5 Burpees
10 push ups
15 squats

Kyykky 2x85%

Penkki 1x95%

Maastaveto 2x85%

A.
3 Rnd
10 Push Press
10 Overhead Squat
10 burpees

B.
Forza
Ogni 2' per 12'
6 Touch and Go Power Snatch + 30" h- position

C.
EMOM 15'
1) 10-12 Bar Facing Burpees
2) 12 STOH
3) MAX rep dip

D.
For Time
90" on / 30" off,
DU/SU PER 60" E 30" PLANK, 30" Rest

E.
3 RND
3×20
HRPU
4×16
Front Rack Lunges con Bilanciere
5×15
Strict Pull Ups o Bent Row