60m Sprints - on grass - rolling starts - 10x60m - 9.22, 8.65, 8.12, 8.06, 7.97, 7.97, 7.91, 8.03, 8.00, 8.16 - grass was long and harder to run through.

Choose ONE of the following sports:
Swim Repeat 25m, recover :60s until form/pace deteriorates
Bike Repeat 400m, recover :60s until form/pace deteriorates
Run Repeat 100m, recover :60s until form/pace deteriorates
Row Repeat 100m, recover :60s until form/pace deteriorates

For time:
60 Kb swing 32/24kg
14 HSPU
40 KB swing 32/24kg
12 HSPU
20 KB Swing 32/24kg
10 HSPU

For time:

800-m row

66 kettlebell jerks

132-ft. handstand walk

♀ two 12-kg KBs
♂ two 16-kg KBs

Basic Endurance 60 minutes

Row 2000/1800m
1 Rds "D.T"
Ski 1500/1300m
1 RDS "J.T"

Snatch from the high hang then after a 5 second pause snatch from the hang.

4 rounds of EMO2M (every minute on every other minute):
* 3 MU
* 10 Swing
* 15 Box jump

Lepo, viikon treenit yhteensä 11h

Metconit: ti, la
Taidot:
KPU: ma, ti, ke, la
HSPU: ti
HS/HSW: ke

20 minutes for quality

15 GHDSU/ 25 Toes on wall sit ups
10 Strict C2B
5 Box jumps 30/24"

3 rounds

3′ complete
500 row + amrap ring dips

1′ rest

3′ complete
400 run + amrap hand stand push ups

1′ rest

3′ complete
75 double unders + amrap push ups h/o

1′ rest