5 kierrosta

50 naruhyppyä
20 m matkalaukunkanto (o+v)
20 m tarjoilijakävely (o + v)

Aikaraja 15 min

Partner WOD, for time
100 x wall ball, while other in plank
100 x box over burpees, while other does mountain climber
Ohjaaja mukana, jos pariton määrä :)

Por parejas:
- 10 rounds for time of:
--- 50m run.
--- 10 Kb swing (24/16 kgs).
--- 10 Goblet Squat (24/16 kgs).

*** Time cap: 15 min.

Back Squat

5x5

10 spiked swings
2 lengths bear crawl
10 rounds each

Partner Wednesday!
1A: 5 mins to break into
2 min ring support holds
3 min amrap of JBMU(use box)

1B: 30 min amrap of:-
50 Air squats
40 cal row/ski
30 Medball clean@9/6
20 Ring rows
10 synchro burpees

Go hard and fast , as always keep reps low to keep intensity high!

5 kierrosta

7x slamball boxin yli, itse boxin yli
9x slamball shottia
1 x viereinen sali ympärijuoksu takaperin

10-5-5-3-3-3-1-1-1

GYMNASTIC SKILLS

Wall Hand Stand
Tripod to Handstand
Handstand Hold

Conditioning
3 rounds of:
hang power cleans, 10 reps
5 ring dips
rope climb, 1 ascent

Superkids:

6 min AMRAP

6 x 6 m pistejuoksu
6 pistoolikyykkyä
6 tarkkuushyppy

Ninjat

8 min AMRAP

8 x 8 m pistejuoksu
8 pistoolikyykkyä
8 tarkkuushyppyä