3 x 30 sek DU, 30 sek lepo

10 m askelcombo
10 m aurinkocobra
10 m mittarimato

2 x
10 x rautaristi
10 x skorpioni
10 x selän notkistus + pyöristys (kissa)

2 x
10 x kontillaan, ojenna ristikkäinen jalka + käsi
10 x lantion nosto + 1 sek pito

"burgener"

EMOM 18'
minute 1
30 double unders (or technique work)
minute 2
10 burpees
minute 3
15 kb swings @32/16

C.
I.
For time:
50 Calories of Assault Bike

Rest until the running clock reaches 5:00, and then…

II.
Three rounds for time of:
50-Foot Handstand Walk
10 Squat Snatches (135/95 lbs)

Rest two minutes, and then…

D.
For completion, not time:
20/15 Strict Supinated-Grip Pull-Ups
400 Meter Farmer’s Carry (100/70 lbs per hand – walk at normal pace, don’t run)
20/15 Strict Supinated-Grip Pull-Ups

Superkids

2 kierrosta

30 leukaa
30 istumaannousua
20 vala-askelkyykkyä (levypaino)
20 istumaannousua
10 käsilläseisontapunnerrusta
10 istumaannousua

Ninjat

2 kierrosta
40 leukaa
40 istumaannousua
20 vala-askelkyykkyä
20 istumaannousua
10 käsilläseisontapunnerrusta
10 istumaannousua

a: front squat
4x10 @50%

b: AMRAP 10'
8 bench press
16 GHD

1. ”Barbed Wire”
   4 Rounds For Time:
   400 Meter Run
   20 Chest to Bar Pull-ups
   20 Kipping Handstand Push-ups
   40 AbMat Sit-ups
   40 Air Squats

2. Odd-Object Conditioning
   3 Rounds, Not For Time:
   100 Meter Sled Push
   200 Meter Farmers Carry
   300 Meter Sled Drag

3. Midline
   Not For Time:
   3 Sets of 20 Weighted Sit-ups
   1 Set of 50 Glute Bridges
   1 Set of 100 AbMat Sit-ups

1x S.High Pull
1x Power S.
1x S.Balance
1x OHS

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

3 x 5 reps

Käsilläkävely + käsilläseisontapunnerrustreeniä