5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA, 2 min tauko, 5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA

3 rounds of

9 straddle ups
12 strict superman rocks
15 strict hollow rocks (PVC-pipe in hands, legs held together)

3 x 3 tempausta maasta

5 kierrosta aikaa vastaan

Superkids:

5 valakyykkyä
10 jalkojen nosto suorin jaloin niin ylös kun saa
15 boxihyppyä

Ninjat :

10 valakyykkyä
15 jalkojen nosto suorin jaloin
20 boxihyppyä

80 DU
8 x 8 m käsilläkävely
80 DU

7 X 3 Front Squat - try and go heavy. (95#,115#,115#,95#,105#, 105#,105#)

WOD:
12min AMRAP
3 Hang power cleans (115#)
6 Burpees
9 Air Squats

8 Rounds + 9 Air Squats + 3 Cleans

** Continue to build strength and form with weight.

Choose ONE of the following sports:
Swim (THU): Repeat :30 on, :30 off until form/pace deteriorates
Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates
Run (THU): Repeat :30 on, :30 off until form/pace deteriorates
Row (THU): Repeat :30 on, :30 off until form/pace deteriorates

Post sport, times, and total number of intervals to comments.

DEADIFT
3-3-2-2-1-1-1-1

For Time
600m Run
150 Double Unders
600m Run
50 Burpee Box Jump Overs (24”/20”)
600m Run

10 Min EMOM of:
BB Low Hang Squat Snatch 80-85% (Heavy) 2 reps