For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
5 pull ups
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
5 pull ups
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
5 pull ups

5 ROUNDS
-4 Heavy Jerks
-8 KB Front Squats
-12 Russian KB Swings
-4 Shuttle Runs
1 MINUTE REST

RX 115#/75# & 53#/35#
RX+ 155#/105# & 70#/53#

AMRAP 4'
15-12-9
Power Clean & Jerks 40/30
Toes-to-bars
Assault Bike Calories

135 pound Hang power clean, 15 reps
15 Burpees

Lisäpaino nojapuudippi 3 x 10

24 OTM
1. 10 lat push + 10 lat pulls
2. 3 + 3 + 3, DB Shoulder press, Push Press, Push Jerk
3. 10 Bicep ring pull
4. 6 Devils press
5. Rest

For time:

120 Squats
80 KB Swings
40 Push ups

60 Squats
40 KB Swings
20 Push ups

30 Squats
20 KB Swings
10 Push ups

15 Squats
10 KB Swings
5 Push ups

Every 4:00 x 6 Sets:
500 Meter Row orSki or 2 x Stairs

• High intensity efforts here but...
• Aim consistent pace across the sets.

"Death by"

-burpee & 7 m juoksu.

Superkids ja Ninjat

3-4 kierrosta joka alkava min 10-20 sek pidot:

-leuanvedon yläasento
-etunojapunnerruksen ala-asento
-pito nojapuilla dipin yläasennossa
-pito nojapuilla dipin ala-asennossa

loppuun 3 x max toistot tiukka leuka