"Omatoiminen WOD"

A.
Run 400m (easy)
10-15 Air squat
10-15 Sit up
10-15 Push up
10-15 Ring row
Run 400m (hard)

Mobility:
Squat / overhead

Technique/warm up:
DL / FS / Push press/Push jerk

B.
Run 800m
50 DL
Run 800m
40 Front squat
Run 800m
30 STOH
(rx: 60/40)

C.
Cool down:
Easy run/walk 400m
Foam rolling