20 minute walk 5% incline

3 kierrosta AMRAP

40 sek työ, 20 sek lepo

-Vaakarengassoutu
-Tiukka HSPU
-Pistoolikyykky, oikea
-Pistoolikyykky, vasen

Loppuun vatsat 3x10
hollowkeinunta
hollow vinossa/puoli
teriskeinunta
teris vinossa/puoli

Front Squat, four sets of fours.

Välipäivä.

20 min (10 intervals):
90s on, 30s off:
7 thruster
7 ttb
7 power C/J
7 ttb
7 power Snatch
7 kHspu (Use deficit 5-10cm if needed)

Go with given movements and reps for given time, continue always where you left. Barbell weight 60/50/40kg. Goal is to keep good pace through workout, gymnastics unbroken, thrusters unbroken, other barbell fast singles.

Jerk balance
5x3@moderate

Row 10min
Tabata: sit up, kb swing 14kg, lankku, air squat, burbee

5 x GHD

Buy in:
50m butt kicks
16 walking lunges
10 KBS 1.5 pood
7 KB snatch @ 1.5 pood each hand
10 push ups
20sec mountain climbers
7 burpees
400m run

Skill work:
Butterfly kipping pullups
Power Cleans

WOD:
10 min AMRAP
5 Power cleans @ 175#
10 Butterfly pullups

5 rounds + 2 power cleans

Cash out:
2x50m farmer walks (65# DB w/ fat grips)

For 10 rounds:
For 15sec max calories on assault bike, 3min rest between rounds. Count total calories.