SUPERKIDS

1. 6 min ajan tee joka toinen minuutti 1 köysikiipeilyä joka toinen minuutti tee 5 punnerrusta.

2, 3 min ajan tee 3 toes to bar joka 30 sek.

NINJAT

1. 10 min ajan tee joka toinen 1-2 köysikiipeilyä ja joka toinen minuutti 7-10 punnerrusta

2. 4 min ajan tee 5 T2B joka 30 sek.

21-15-9 double DB power cleans 25kg
50 DU after each round
- directly into -
21-15-9 double DB front squats 25kg
50 DU after each round

Set 1 - 12 reps @ 50%
Set 2 - 10 reps @ 55%
Set 3 - 8 reps @ 60%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%

WARM UP
If possible go for 10-15 min light jog. Or biking or rowing. Anything that gets the heart rate up.
Jumping jacks, jumping squats, burpees, side to side jumping, single or double under practice. Change what your doing every 1-2minutes.
Shoulder swings clockwise and counter clockwise.

STRENGTH/SKILL

A) Single Leg DL 5x 10/leg use heaviest weight possible.

B) Moby "flower" Bring sally up with air squats and use as heavy weights as possible. (backpack or other) if possible around 20-40kg or as heavy as you can. Have possibility to scale 1 time lighter if absolutely needed but push your hardest not to scale down.
Rest 2min
C) Same song but with alternating lunges and with weights. Yes this will hurt and burn. The song is "only 3:29 long" so you will want to push so hard that two times this song is enough!

WORKOUT
We are going musical today.

A) MC hammer " can´t touch this"

Jumping jack through whole song.
Every time you hear " cant touch this" you do a burpee
Every time during "brake it down Oh Oh Oh" part you do mountain climbers.

90 sec rest: then right in to

B) The Police " Roxanne "

If you can do a small jog in your flat or outside do it otherwise side to side jumps or jump on a small 5cm plate during song.

A burpee every time you hear "Roxanne"

Push really hard !!

Thats 3 songs ruined for you ....your wellcome ;)
COOL DOWN
5-10 min box breathing in to belly in through nose out from mouth. 3 times (breathe in 3 seconds hold 3 seconds breath out 3 seconds then hold 3 seconds). then same with 4 seconds for 3 sets then 5 seconds until you have 10 mins done of this.

(60/40)
1x Clean.Pull
1x Power Clean
1x Hang Squat Clean
1x Front Squat
1x Split Jerk

Strength / Skill:
- 5x5 Bench Press

WOD - 10 Minute AMRAP:
- 20 DUs (mod: 5 Box Jump Overs)
- 10 Burpees

Post:
- 50 GHD Sit Ups
- Work on MUs, rope climbs, etc.

Argh! Burpees again! 7 rounds + 15 DUs.

20 Minute AMRAP:
- 6 Dead Lifts (#225/135)
- 8 Ring Dips
- 10 Toes to Bar
- 400 Meter Run

Post:
-3 Attempts @ Max distance Waking on Hands
or Skill- Handstand Holds

For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

Kilos: 52/38

1 Round of CTB Cindy:
5 CTB
10 Push-ups
15 Squats

Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

5-4-3-2-1min

Row/Assault/Ski

Ohje: souda ensin 5min, sitten polve 5min ja lopuksi hiihdä 5min. Seuraavalla kierroksella 4-4-4 jne. Pidä rauhallinen tahti koko harjoituksen ajan. Voit hiihdon tarvittaessa korvata jollain muulla monostrukturaalisella liikkeellä.

Vaihtoehtoisesti voit tehdä rauhallisen 45-60min juoksu/pyörälenkin tai käydä uimassa tai harrastaa muuta rauhallista aktiviteettia.