WOD (S):
2k run
100 KBS 24/16
2k run
200 DU
– rest 3 min –
50 burpees

2 x

800 m hiihto
1 mile assaultbike
50 DU
50 wallball
800 m juoksu (400 m skillmill)

PK sykkeillä, kevyesti

(Aamu)

Dowel Shoulder and Chest sequence
Scap push-ups / Reg Pushups
Foam Roll Calf/Hamstrings
Dynamic kicks/leg swings for Hamstrings
Standing hip hinges
10

For time:

21cal Assault bike
15 WB
9 Box jumps 60/50cm

For time 3-6-9-12 reps of:

Strict pull-ups & Burpees

"FREAK"- 1 round for time
21 Thrusters
21 Pullups
800 m Run
30 KB swings
30 Pull-ups
50 Double unders or 150 Single unders
50 butterfly situps
400 m Run
30 Box Jumps
30 Wall Balls

12 min AMRAP
10 C2Bs
6+6 kb snatches 32kg/24kg
200m run

Hang clean 1-1-1-1-1-1-1-1

10min EMOM
3 ring muscle ups

06:15 Run