8 x OH Lunges
@ 50% 1RM OHS

Máx reps in 1 minute:
- Sit Ups
- Air Squats
- Push Ups
- Box Jumps
- Pull Ups
- Double Unders

7 x Ring Dip
7 x Ring Row (supine)
rest 45s between rounds

Deadlift
1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the Deadlift. As always, work to maintain a neutral spine and keep the bar over the middle of your foot.

5 Rounds for Time:
200m Farmer Carry, as heavy as possible
20 Burpees

Choose a heavy dumbbell or kettlebell and carry it goblet style 100m out and 100m back. It should be challenging but not so heavy that you need to rest more than twice per trip.

4 kierrosta
3 valakyykkyä
5 tangon yli burpeeta

3 kierrosta
4 valakyykkyä
6 varpaat tankoon

2 kierrosta
5 valakyykkyä
7 mittarimatoa

3 x 3 tempaus riipusta

3 x 3 tempausta nivustilta

Record weights, details and other thoughts.

Superkids:

3 min AMRAP
8 Boxin yli burpee
8 vuorikiipeilijää
8 yhdenjalan kyykkyä / jalka boxille

1 min rest

3 min AMRAP
8 boxin yli burpeeta
8 linkkaria
8 vauhditonta pituushyppyä

Ninjat:

3 min AMRAP
10 boxinyli burpeeta
8 toes to bar
6 pistoolikyykkyä vuorojaloin / boxille nousua

2 min lepo

3 min
10 boxinyli burpeeta
8 russian twist kahvakuulalla
6 vauhditonta pituushyppyä

Sama kuin sali