Morning: 50 min
For 30 min: 1 min walk/1 min run
For 10 min: 6 x 100 m sprint/100 m walk
For 10 min: easy run

Afternoon: 120 min
1.JG PP 14.8.2018
A. FD
5 rounds:
- 8 unbroken Turkish get-ups - 8 kg
- 1 round of Gymnastics Swimming
- 60s planche lean with external rotation

B. Core
5 rounds:
- 30 holow rocks
- 30 arch rocks

2.Skill/Gymnastics
A. HS /HS Walk Practice
- Seinää vasten asennon hakua ja sivuttaisen painonsiirron harjoittelua ensin 5-10 min
- Hallittuja kävelyjä keskittyen hallittuun painonsiirtoon 5-10 min

B. 4 sets of:
Max reps kipping HSPU - 2 reps
Row 2min @ 70% effort
Reps: 13 12 10 8 = 43 reps

3.Conditioning
A. 3 rounds for time (85% effort):
40 DU
20 Ball over shoulder 50lbs
10 Burpees
Time: 8.51
Rounds: 2.45, 3.05, 3.01