Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(25)
WRK 4:00-REST 1:00 min x5
5 dumbbell or kettlebell high pulls
10 body builders w/dumbbell hopover
100m run

Finisher
100 flutter kicks
1:00 samson stretch

Bench press heavy 5rep of today
+
5 rft
10 HSPU
10 pull ups
30 DU

10 rounds for quality:
3 min run
8 no push up burpee
10+10 mountain climbers
25 air squats

Back squat 20-15-15 reps

Six rounds on an assault bike:
10s full throttle
30s easy

Three sets of three alt hand negative one hand pull-ups (3 per hand). Resist as much as possible.

4 rounds for time
10 deadlift @ 60% of 10RM
25 toes to bar

Askelkyykky tangolla pyramidina.

16 toistoa
Miehet 10kg joka sarjaan lisää naiset 5kg

Niin pitkälle kuin tulee 16(8+8)

For time:
24 cal ski
24 db push press
24 cal row
48 du
24 cal ski
24 front rack lunges
24 cal row

Eilinen/
Peruskunto lenkki hölkkä/fillari