AMRAP 15'

5 Handstand Push Up
20 Walking Lunge
30 Sit Up

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

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

5 x 3 saksityöntö telineestä, 75 % - 80 %

Neck Shear [1:00 - 2:15]

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(18)
On the 3:00 x6
200m run
10 kettlebell swings
10 plank taps

Finisher
50 double crunch
1:00 hamstring stretch

BUY IN 40 KB SWINGS 24/16kg

5 ROUNDS
7 DEADLIFTS 100/70kg
14 BOX JUMPS 24/20"
280m RUN

BUY OUT - 40 PUSH UPS

Etsi päivän maksimi, thruster

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

10kg weighted pull up