For time:
50-40-30-20-10cal Row
15cal Standing Assault bike after every set of rowing.
Rest 2min after AB

WOD
3RFT
50 Double Unders
500m Run
15 Air Squats
5 HSPU

Agility Work

WOD:

5 Rounds
5 Pull-ups (Blue + purple band)
10 Box Jumps @ 20" (16")
15 Burpees
20 Push-ups (on knees)
25 Stick Sit-ups

5 rounds for time of:
5 Deadlifts @ 225/155#
20 Hand Release Pushups
12 C2B Pullups
*Rest 10 minutes.
5X200m Sprint – Rest 90 sec.

Modified as follows:
5 rounds for time of:
5 Deadlifts @ 95#
20 box Pushups
12 C2B Pullups (green, and black bands)
Rest 10 minutes.
5X200m Sprint – Rest 90 sec.
* after first round went to 15 box pushups
** after first round added white band to C2B pull ups
** After 3 round went to 15 wall bar pushups

5X200m Sprint splits were:
0:43, 0:46, 0:46, 0:46, 0:50

Lunge Flow 2.0 video

1) takakyykky 4x8x75%
2) 2min käsinsesionta
3) WOD
4) venyttely

Every 3min for 15min:
-10 V-ups
-15 Abmat sit-up
-20s. row, for max cal

*Do all sets unbroken and go every row ALLOUT.
Score is rowed calories combined.

Strength: Back Squat:

1x10
1x8
1x6
1x4
1x2

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

5km run

Death By Pull-ups

minute 1 - one pull-up
minute 2 - two pull-ups
minute 3 - three pull-ups
etc

made it to minute 8 + 4 reps