AMRAP 20 min:
- 25 Toes to bar.
- 25 Sit-ups.
- 25 push up + wall ball (9/6 kgs).
- 30 sec plank hold.
- 25 overhead step ups (medball 9/6 kgs).

Superkids

Aikaa vastaan

5 x
1 köysikiipeily
5 seinäpalloa
7 kahvakuulaheilautusta

Ninjat

Aikaa vastaan

5 x
2 köysikiipeilyä
10 seinäpalloa
12 KB kahvakuulaheilautusta

3 rounds not for time
Row 500m
30m Bear Crawl
20 Elephant Walk
10 kb swings 16/12

Tuomaksen oma wodi.

Aikaa vastaan

Superkids:

200 m soutu
30 naruhyppyä
1 min tauko
200 m soutu
20 boxihyppyä
1 min tauko
200 m soutu
10 wallball

Ninjat:

400 m soutu
40 DU
1 min tauko
400 m soutu
30 boxjump
1 min tauko
400 m soutu
20 wallball
1 min tauko
400 m soutu
10 pistoolikyykkyä

8min AMRAP

5x S2OH (45/30 kg)
5x Pull up
5x Burpee

No explanation needed. Scale with box.

1000m row
---then---
21-15-9
Pull ups
Box Jumps
Wall balls
---then---
1000m row

In 14 minutes:

First: 1000 m row

Then as many rounds as possible:

• run
• 20 goblet squats

Conditioning

10'AMRAP
7 HSPU
7 T2B
7 Burpees

5' rest

3 RFT
30 press
20 lungee
10 situps

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.