Superkids:

5 kierrosta

3 raakarinnallevetoa, 3 sek pito vastaanottoasennossa
5 boxihyppyä
maksimi määrä varpaat tankoon
1 min lepo

Ninjat:

5 kierrosta

3 - vaiheinen rinnalleveto
7 korkeaa boxihyppyä
maksimimäärä varpaat tankoon
1 min lepo

Tulos: Varpaat tankoon

B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

1 min ME back squat 45kg/30kg
1 min rest
6 min AMRAP
10 pull ups
10 v- ups
1 min rest
1 min ME back squat 45kg/30kg

5 rounds:

30sec ON, 30sec OFF

1) DB Manmaker (Renegade Row + Squat Clean Thruster)
2) DU
3) Double KB Snatch (from the ground)
4) Split Jump

RPE 3

Rest 5min

10min EMOM:

3 Deadlift @65-75% of 1RM +
6 Bar over Burpee

These are on the same minute.

RPE 3 to 4

Rest 5min

Run 800m
Max rep Thruster 40/30kg

RPE 4 to 5

Testing

EMOM for 10 Minutes: 20 AbMat Sit ups Then +AMRAP 18 min.
3 sets of:
3 Pull Ups
3 Toes to Bar
then:
1,2,3,4,… (increase every round by 1)
Hand Stand Push Up

1. Strict HSPU x2
2. Kipping HSPU x4

8 x Power Snatch + Overhead Squat + Squat Snatch AHAP but no missed lifts!

Superkids:

6 x

1 köysikiipeily
5 Varpaat tankoon
8 pituushyppyä

Ninjat:

6 x

2 köysikiipeilyä
7 Varpaat tankoon
10 pituushyppyä

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