2-3 Sets
5 Single Leg Box Jump/leg (be safe)
20 Landmine Oblique Twists
6 Half Kneeling Barbell Press/knee (12 total)

A. Power clean TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 6-8mins

C. emom – Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J – 6-8mins

+

Row 500m @2k PR pace
rest 3mins x 6 all rows same pace

Notes:
– build per set on PC
– Tech work on SJ
– focus on going straight to the jerk from PC on C
– if the row is to fast to sustain the same pace back it off a bit
– all rows should be the same pace focus on recovery btw rows

3 rounds for time
25 KBS 2/1.5pd
25 burpees

Notes:
– record time

Goblet squat 6-6-6-6-6 reps (add weight for each set)

6min 85% effort:
Row 150m
5 PS 135/95#

rest walk 3mins

6mins 85% effort:
8 box jump sd 24/20″
5 CTB chin ups

rest 3mins

6mins 85% effort:
30 DU
5 burpees
8 walk lunges

rest 3mins

6mins 85% effort:
6 ring dips
6 wall balls 20/14# 10′ target

A1. push press TnG x 5; rest 90sec
A2. amrap CTB chin ups; rest 90sec x 3-4sets

B. emom – 12mins
odd – 5 box jump sd 20/24″ + 8 ring dips
even – 12 GHD situps

C. 50 TGU 1.5/1pd moderate pace alt hands per rep

+

Row 1min 90% aero
rest walk 1min x 4

Notes:
– record weight and ctb total score and individual per set
– rows should be repeatable

Superkids

7 min AMRAP

3 burpeeta
4 leukaa
4 istumaannousua
4 kuperkeikkaa
6 burpeeta
4 leukaa
4 istumaannousua
4 kuperkeikkaa
9 burpeeta
4 leukaa
4 istumaannousua
4 kuperkeikkaa
12 burpeeta
4 leukaa
4 istumaannousua
4 kuperkeikkaa
15 burpeeta
4
4
18...

Ninjat

9 min AMRAP

3 burpeeta
7 leukaa
7 rinnallevetoa
6 burpeeta
7 leukaa
7 rinnallevetoa
9 burpeeta
7 leukaa
7 rinnallevetoa
...

Rinnallevedot riipusta kyykkyyn.

1st set x5 @ 75%
2nd set x5 @ 80%
3rd set x5* @ 85%
*AMAP

3 x 3 @ 60%

3 rounds
5 HSPUs
10 T2B
12 Box over jump