5 snatch
7 burpe
9 T2B

AMRAP

Superkids:
3 kierrosta
30 sek burpee
30 sek lepo
30 sek rinta tankoon
30 sek kahvakuulaheilautus
30 sek lepo

Ninjat:
3 kierrosta
45 sek burpee
15 sek lepo
45 sek rinta tankoon
15 sek lepo
45 sek kahvakuulaheilautus
15 sek lepo

laske toistot

2 kierrosta:
15 m waiterswalk pallolla
15 m raukävely pallolla
15 m burpeehyppy
15 m liskokävely
15 m kyykkykävely
15 m karhukävely takaperin

21-15-9:

• Dumbbell thruster
• Sit-up
• 100 m run

Barbell Cycling:
Rxd weights: Men 60kg, women 40kg

40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min

30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min

20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ

We will redo this workout next 2 weeks. Increase the weights weekly. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.

Give a ball massage to your feet to keep them happy!

3 rounds for time of:
Row 15 calories
10 burpees

10' find 1RM

Ladder
2 - 20 Power Squat Clean @40/30
10 - 100 Double Under

EMOM 3'
5 burpees

10m of each:
Crab walk
Lizard walk
Pig walk
Lizard walk

Then 2 Rounds:
5+5 KB bottom up press
5+5 Single arm ring row

---

One round of Gymnastics
Shoulder Flow
5+5 Lying Shoulder Circles