For time

Run 800m
50 Pushups
100 Sit-ups
150 Squats
Run 800m

5 rounds for time of:

• 30-cal. row
• 30 GHD sit-ups
  

For time: (toistot 3 hengelle, toistot voi jakaa miten haluaa)

ratakierros
49 c&j
ratakierros
49 power snatch
ratakierros
49 thruster
ratakierros

For quality 15 minutes:
200m run
15 t2b/leg raises
200m run
10 c2b/pull up
200m run
10 side squat

Puijon portaat.

Aikaa vastaan:

6 x ylös & alas, alhaalla 2 minuutin lepo.

Kello pysähtyy kun olet kuudennen kerran ylhäällä.

Practice Handstand & HS walk ~15min.

5X500m Row – rest 2min

Note: Maintain effort at roughly 90-95% RPE. The goal is to be no more than +/- :05 from first round to last.

50 jump tucks
50 push-ups
50 air squats
50sec handstand
50 walking lunges
50 sit-ups
50sec L-sit hold
50 burpees

Mobility

DEATH BY BURPEES (20min)
Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Etc. until failure, then on the next minute start from 1 again and continue until 20min is up.