135 min
Warm up & mobility for 25 min

1.Gymnastics
A. MU practice for 70 min
- RS 4 x 8
- TWB 2 x 3
- HTR 3 x 1
- MU 15 x 1

2.Conditioning
A. 5 x 1 min on / 1 min off: Max cal assault bike
- 22 - 19 cal/min
B. 15 min easy assault bike

3.Core
A. 3 rounds of:
15 curl up w/3 sec. hold at top
25 s. side plank hold
20 bird dog

3x
400m juoksu
21 kbs
12 pull ups
- kuminauhalla/kuminauha&renkaat/renkaissa

Endurance
4x600m run (2 mns b/t each run)
2:18 - 2:18 - 2:21 - 2:27
times were consistent. I am pretty pleased with my running today.

Skill
3x20 weighted pushups 10kg (60s b/t sets)

Strength
5x3 overhead squats 52.5kg (3 mns b/t sets)

3 man rotation for 20 minutes
First person goes
Second person can not start until first person completes the pushups
Third person can not start until second person completes the pushups
and so on

first 5 rounds:
5 pullups
10 pushups
15 bodysquats

Last 5 rounds:
10 pullups
20 pushups
15 bodysquats

skill
max pullups 34 (PR)

strength
5x1 3 position snatch 50kg (60 s b/t sets)

WOD
Three rounds for reps of:
1min T2B
1min HSPU
1min KB Swings (28kg)
T2B and HSPU are my two most weak movements so my score wasn't that good.

10 Push-up
10 KB Swing 24kg (each arm)
10 Push Press 16kg (each arm)
Farmer's Carry 24kg (each arm)

90 DL @60kg
45 burpees
90 FS @ 60kg
45 burpees
90 push Press @ 60kg
45 burpees
Remaining time C&J

7 sets
Every 90 seconds:
7 burpees
7 box jumps
7 ball slams

Rest remainder of the time
Record fastest and slowest times.

1 - 50 sec
2 - 49 sec
3 - 50 sec
4 - 48 sec
5 - 46 sec
6 - 47 sec
7 - 46 sec

Strength:

Shoulder Press - 10x135, 8x155 (hard...shoulders sore)
Bent Rows - 10x155, 10x175, 10x195, 10x205

Metcon:

4 Rnds: 25 Box Jumps (24"), 25 Games Push ups, 25 K2E, 25 Back Ext

Time - 23:40

Primer
Pallof squat
SA KB Deadbug
Side plank
Stationary Crawl

Double KB circuit
Suitcase Deadlift
Clean
Frontsquat
Push press

Row Down Show Down
Rower
Inverted Row
TRX row
DB Row