Aikaa vastaan

Superkids:

200 m soutu
30 naruhyppy
1 min lepo

200m soutu
20 boxihyppyä
1min lepo

200 m soutu
10 wallball
1 min lepo

Ninjat:
400 m soutu
40 DU
1 min lepo

400 m soutu
30 boxihyppyä
1 min lepo

400 m soutu
20 wallball
1 min lepo

400 m soutu
10 pistoolikyykkyä
1 min lepo

otm 12: 2x squat clean @50kg
5min rest
otm 12: 1xsquat clean + 2x split jerk @60kg

W/U – 800m Run
Hot Potato Wall Balls + Burpees

Back Squat –
5x45% 35 lb
5x45% 65 lb
5x75% 85 lb
5x85% 95 lb
3-5x90% 105 lb (3 rep)
3-5x90% 115 lb (3 rep)

WOD
17Min AMRAP
2 Rope Climbs
50m Sprint
2 Squat Cleans 75% (65 lb)
50m Sprint

7+1 rope (3/4 up 2nd climb)

5 Rouns for Time of:
DL 25
ABMat 25

Superkids:

3 min AMRAP
8 Boxin yli burpee
8 vuorikiipeilijää
8 yhdenjalan kyykkyä / jalka boxille

1 min rest

3 min AMRAP
8 boxin yli burpeeta
8 linkkaria
8 vauhditonta pituushyppyä

Ninjat:

3 min AMRAP
10 boxinyli burpeeta
8 toes to bar
6 pistoolikyykkyä vuorojaloin / boxille nousua

2 min lepo

3 min
10 boxinyli burpeeta
8 russian twist kahvakuulalla
6 vauhditonta pituushyppyä

REST DAY / OPEN GYM

2 position clean + front squat
(Maasta / polvelta)

Interval work, either solo or as team work (IGYG)
5 stations: 2 min work, 2 min rest between stations, 2 full rounds

30 DB Snatch 22,5/15kg
Max air bike cals

30 KB Swing 24/16kg
Max row cals / SDLHP

20 Pull up
Max burpees

20 Push up
Max air squat

15 DB Thruster 2x22,5/15kg
Max box jumps 24/20"

Score is your max reps.

• 1-1-1-2-2-2-2 of:
BB Bench Press (0:01 pause)
1 @ 8 RPE (-5% Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
95% of 1 @ 8 RPE 2-2-2-2 reps
Pause @ on chest

Team WOD and 18.0 ✅
Teams of 3 complete AFAP in 25min time cap:
21 rope climb
60 c&j 35kg/20
18 rope climb
50 c&j 45kg/30
15 rope climb
40 c&j 55/40
12 rope climb
30 c&j 65/50
9 rope climb
20 c&j 70/55
5min rest

18.0
21-15-9
DB snatch
Burpee over DB