Ten rounds of:
7 Burpees
7 Knees to elbows

4RFQ
1 Minute Just Arms
1 Minute Arms + Body
1 Minute Arms + Body + Half Leg Drive
1 Minute Full Rowing Stroke

Zembiec

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

6 rounds, work:rest 1:1

30 cal on assaultbike
50 DU

Venyttele kumpparilla olkapäät, rintalihakset, ojentajat

Rapuhengittelyt

[Avaa pallolla ja rullalla rintaa ja etuolkapäätä.](

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Superkids:

3 x

5 käsipainopystypunnerrus
5 punnerrus
kuperkeikka
4 rengassoutu
4 listumaannousua
1 kuperkeikka
3 polvet kyynärpäihin
3 leuanvetoa
15 kahvakuulaheilautus

Ninjat tekee
7 pystypunnerrus
7 punnerrus
7 rengassoutu
7 leuanvetoa
7 polvet kyynärpäihin
7 abmat vatsaa
30 kahvakuulaheilautusta

Warm up:
3 Rounds

10 PVC OHS

10 Pushups

20 DU

10 Supermans

Technique :
Snatch balance

then
4x3 @60% from OHS

WOD
Row 500m

30 P.Snatch @95/65

Row 400m

20 Snatch

Row 300m

10 OHS

(5 burpees everytime you break)

AMRAP 26 min

10 Devils Press
15 Box Jumps
10 DB Box Step Overs
15 Burpees over DB