PK- treeni 4kierrosta (70min): ab 5-6min., soutu 5-6min., juoksu 800m

For time:
30 Toes-to-Bar
30/20 Ring Dips from Muscle-Ups Station
30 Burpees to Target 6″ Above Standing Reach
30/20 Ring Dips from Muscle-Ups Station
30 Toes-to-Bar

3 Rounds
10 Thrusters 155/105lbs
20/15 Assault Bike calories

Ab Challenge 1 Round

10 Hip Extensions on Ball
10 Side to Sides on Ball
5 Pull-Ups
6 rounds

then

20 Leg Raises
12 Rear Delt Flys
10 Half TGUs
10 Renegade Rows
5 rounds

Row for 30 min

6200 m, 2.25.4/500m
avg HR 134

Lihashuolto JH 60 min.

3x12 Romanian KB Deadlift

6*2 @ 80%

3 Rounds of
400m Run
10 Clean & Jerk 60/40kg

Tabata:
Push Press
Sit-Up
High Pull
Push-Up

6 rnds

1 squat clean
2 front squat
1 split jerk

Use 80 % 1 RM c&j