Total 65min
A. WU 500m row, 3 rounds
5-3 high box jumps: box+25 x5, 25+25 x5, 25+25+10 x3
10 KB snatch 8/12kg

B. Skills: HSPU practice for 15min
1 abmat 3,3 RxD: yrityksiä

C. Metcon, 3 rounds for time:
500m row 1.58, 1.58, 2.02
20 KBS 16kg 20,20,20
50 DU osissa
Result: 15.03
Rounds: 4.33, 5.14, 5.14 avg/max HR 178/188

D. Post WO 1000m row, shoulder rehab with KB
2x12x6kg 2x6x8kg 2x6x8kg+2x6x12kg