4 rounds for time
400m run
1 min handstand hold
20 pistol squats

Warm-up:
300m

Workout:
500m for time
Rest 2min
Every 2min 100m, 5 sets (10min)
Rest 2min
500m for time

Cool down:
Easy 200m

Sumomave 4x5
Sumohypyt tangolla 3s pito alhaalla 4x5
(Matalalle boksille?)

Sivupotkut kiekolla 4x5
Negatiivinen jalannosto kyljellään 4x5
(Kaveri painaa jalkaa alas)

Sivukyykky 3sek pito alhaalla 4x5
Pingviinikävely tanko niskassa 4x10-20m

For Time

20 Front Squat 60/40

40 Du

20 STOH

20 KB AS 24/16

40 Du

Deadlift pyramid 1 to 10 to 1

3 Rounds:
800 Meter Run
100 Double-Unders
21 Dumbbell Push Presses 2x22.5kg

3-6-9-12-15: Unbroken Deadlifts @60%
After each set, 30% Strict HSPU

2 sec Pauses:
1. Mid-Shin
2. Knees
3. Knees (going back down)
4. Mid-Shin (going back down)

3" elevation

Back Squat with pause
6x2 reps @ 80% of 1 RM
- 3 sec pause @ bottom
- heavy doubles with good form

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m