Complete missions in teams/ 4 persons. Your team can do different parts at the same time. Team members don`t need to participate to all missions. Time cap 120 min.

200 pull ups
300 T2B
400 wall balls (9 kg/ 6 kg)
5 000 kg shoulder to over head
600 box jumps (60 cm/ 50 cm)
7 000 kg squats
800 m lunges
10 000 kg deadlifts
20 000 m row

3 rounds
400m run
21x KB Swing 24kg
12x pull up

For Advanced:

Back squats at tempo 3010.
5 x 4-6 reps, 120 sec rest between sets.
Aim for 6 reps.

Tempo: 3 sec down, 1 up.

Eilinen harjoitus

Superkids ja Ninjat

3-4 kierrosta joka alkava min 10-20 sek pidot:

-leuanvedon yläasento
-etunojapunnerruksen ala-asento
-pito nojapuilla dipin yläasennossa
-pito nojapuilla dipin ala-asennossa

loppuun 3 x max toistot tiukka leuka

3x1000M Row

Squat clean 4x3 reps

• 5-5-5 of:
BB Power Snatch
5RM
90% 5RM 5-5 reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

2 RFT
500m Row
25 Front squats 40kg. (From floor)
1k Run

15' Butterfly Pull Up Practice

AMRAP 12'
6 C2B Pull Up
12 Pistols
24 DU