0-15 build upto a heavy clean (must be squat clean)

18-27 mins 9 min TC to perform
21-15-9
Sq clean@50-60% of above
Ring dips

30-33 mins ME 600m run

36-40 mins tabata core or mobility

Superkids

3 kierrosta:

2min AMRAP

5 burpee boxihyppyä
5 tangon yliburpeeta
5 burpee leuanvetoa renkailla
1 min lankkupito

Ninjat

3 kierrosta

3 min amrap

7 burpee boxihyppyä
6 tangon yli burpeeta
5 burpee leuanvetoa
4 rinnallevetoa kyykkyyn

1,5 min lankkupito

Tulos : toistot

Rangaistus
5 x burpee / yksi lankkupidosta alastulo

For time:
21 - 15 - 9
Front squat (60 kg/ 45 kg)
Mountain climb
Strict pull up

Time cap 15 minute

5 min to Bild to moderate set of 3

Metcon (No Measure)

200m Row
then, 5 sets of:
3 Double KB Clean@2x24/2x16kg
6 Push-up
9 Air Squat
x 3 rounds

3 kierrosta laatua

7 sumomave, sopiva paino
7 + 7 boxille askellus, käsipainot
7 + 7 kulmasoutu
10 - 20 sek L-pito boxilla
2 min rest

Max time bottom of the ring dip hold.

Strength
3 Rounds of:
Barbell Back Squat x8
DB Seesaw overhead press x8/
Ab Rollout x16

then 3 rounds of:
Barbell Bent over row x8
DB Single Leg Romanian Deadlift x8/leg
Side Plank DB Reach x8/side

Don't rush through the rounds. Take your time and rest approx 1min after each round

3x3 tempausta riipusta

3 x 2 tempausta maasta

3 x 1 tempaus maasta