1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats 2x22,5/15

After Each Round: 30 Double Unders

5 rounds for time of:

• 21 back squats
• 1 legless rope climb, 15 ft.

Men 135 lb.
Women 95 lb.

Viisi tabataa

4 Rounds of:
20 Lateral squat jumps
15 KB Swings (24/16kg)
10 Burpees
Rest 90s

Superkids:

2 köysikiipeilyä

3 kierrosta
5 etunojapunnerrusta
7 varpaat tankoon
9 täydellistä kyykkyä

2 köysikiipeilyä

Ninjat:

3 köysikiipeilyä

3 kierrosta
7 etunoja punnerrusta
9 varpaat tankoon
12 täydellistä kyykkyä

3 köysikiipeilyä

120 min

1.SPP (Skill) – Gymnastics
Work on a specific skill using a follow along gymnastics session
Ring muscle up

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.

Last set 8 reps
A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
3*4*30 8*30 kg

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

Maastaveto tekniikka /

5 x 8 maastavetoa

20 Minutes Play
Climb something
- Rope
- Rig
- Monkey Bars
- Tree

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps