As many Reps as Possible in 4min.

10 Front Squats

10 Box Jumps 50 cm

15U Girls Front Squats 25 kg
15U Boys Front Squats 35 kg
All Divisions 20″ Box (Please show measurement in video)

EMOM 10'

Odd - Max Pull Ups Unbroken
Even - 20 Sit Ups

30 Min AMRAP;
In teams of 4, 3 working and 1 resting.
Row Max Cal
Wall Ball Max Reps
Pull Ups Max Reps

Submit total reps, rotate and split movements in any style. Post total reps! Scale as needed.

3 x

3 työntövetoa 90 % + 5 x boxihyppy, 2 min lepo

Front squat ladder:

2+2+3+3+4+4+3+3+2+2
50%+50%+60%+60%+70%+70%+75%+75%+80%+80%

For Time:

1100 Meter Cardio (Row 600m run to Carworx)
11 Burpee Box Jumps (30/24)
11 Wall Climbs
11 Burpee Chest To Bar
110m Farmer Carry - heavy as - Roadie to back road n back
11 Strict HSPU + Kip HSPU
11 KB Goblet squat + Russian Swing + American swing 32/24
11 T2B+ Pull Up
11 Tyre Flips - heavy
11 Slam Ball toss Heavy 60/40
1100m cardio (600m Row+500m Run to Carworx sign)

The WOD itself is completely symbolic of the passing of Jonah Lomu the great All Black Winger who wore the number 11 Jersey

3 rounds of:
wall-ball shots @9/6 (reps)
sumo deadlift high pulls @40/25 (reps)
box jumps 20" (reps)
push presses @40/25 (reps)
row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

7 rounds
1 deadlfit @50/35
1 hang power clean @50/35
1 front squat @50/35
1 push press @50/35
1 back squat @50/35
add 1 more rep each round

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 12 minutes
7 Unbroken sumo DLHP 115/75lbs
7 Unbroken kipping HSPU
If you have to break either movement in any set, rest 1 minute.

4-5b. Bitch Work
4 Rounds
75 Assault Bike calories
Rest 2 minutes

4-5c. Strength
Overhead squat 3×10 AHAP

4-5d. Accessory
5×10 Overhand axel bar deadlift AHAP – must be unbroken touch and go

Alkulämmittely ja mobility

Boxihyppyä ja kk mavea

30s työ 1min lepo, 3 kierrosta
Juoksu
Lankku
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