Complete as many rounds as possible in 12 minutes of:

• Run 200 meters
• 50-ft. handstand walk
• 30-second handstand hold

30 Minute Amrap, 30 Burpee Tuck Jumps, 30 Pull Ups, run 275 yards, 30 deep dips, run 275 yards.
2 full rounds and 30 deep dips.
Tough in the wet grass but cracking session.

Speed back squat 60% 1rm 5sets of 4Reps.

1min rest

Hang from a pull-up bar for as long as you can x 5. Do not "dead hang". Result not in kg, but in seconds. One minute rest between "hangs".

1. GHD x10, 8, 6, 6
2. Ski 20cal x 4
3. Roll-out x 10, 8, 6, 6
4. Ski 20 cal x 4

1. 12 wallball
2. 12 cal ski
3. 12 cal row
4. 20 wallball
5. Rest

Tasaisella tahdilla koko harjoitus läpi, älä aloita liian kovaa. Saat hengästyä ja hiota kunnolla, mutta harjoituksen tarkoituksena ei ole polttaa itseään aivan loppuun.

Cracking session this morning, 5 rounds for time. 45 squats to step, run 350 yards, 30 dips, run 260 yards, 15 reverse rows, run 90 yards.

10 min AMRAP
5 pullups
10 push-ups
15 squats
With a 20# vest

Bike ride with James. 40 miles.