Warm up 8 mins:
Teams of 2
Toinen soutaa
Toinen tekee:
20 jumping jacks
5 air squat
30 s venyttelyä

Voima:
Every 2 min x 5:
6-8 strict pull up
Tarvittaessa lisäpaino

Metcon:
3 rounds for time (cap 30 min):
Teams of 2, split reps however, You go, I go:
50 sit ups
50 KB thruster 16/12 kg
50 box jumps
50 KB swing 24/16 kg
50 cal row

Core:
25/10 s x 15 (5 rounds)
1) Side plank crunch R
2) Side plank crunch L
3) Alt. hollow leg raise
4) Upper ab crunch
5) Rest