Warm Up
2 rounds
1 min easy run + 30s moderate run + 15s fast run + 15s walk
20m bear crawl
10m inch worm
10m crab walk
10m lunge walk (strech)
10m tin soldier

Skill
Handstand Hold / Free Hold / Pirouettes / HS walk / Pull Overs for 15-30 mins

Strenght
Push Press 6x6reps@65% (perform new set every 2 min)

Metcon
Running
800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 2 min
4-5x400m run@2km pr pace (mun vauhti 17-18.5km/h assault runnerilla)
rest 1 min bwn sets

Accessory Work
3-4x5-10 bar muscle ups / 3-5 banded bar muscle ups / jumping bar muscle ups
3-4x5-10 diamond push ups
3-4x20-30s single arm farmers carrying @32/24kg
rest as needed