60s on / 15s off for 3 rounds:
a) monostructural 1
b) 10-15 + 10-15 landmine twist
c) monostructural 2
d) 20-30 + 20-30s s.l. chinese plank / 30-60s chinese plank
e) monostructural 3

Straight into 60s on / 15s off for 3 rounds:
a) monostructural 1
b) accumulate 30-45s L-sit hang (jos ei voi roikkua niin L-sit hold / hollow hold)
c) monostructural 2
d) 10-15 Reverse hyper on a box
e) monostructural 3

Monostructural = Machines, shuttle run, burpees, jump rope, box get up/over...

Rasittavuus: RPE 6 / zone 2 (HR 60-70% of HRmax)
Treenin flow: ensin 3 kierrosta ensimmäistä osiota, siitä sitten suoraan toiseen osioon.