Practice ring/box dips, then

4 rounds for quality (total 10 min):

A1) In 60s: 4-8 ring dip (strict or kipping)
A2) In 90s: 10-20 HS weight shifts + 20-30 DU

A1+A2 = 1 round

HS weight shift -> wall-facing -> plate step ups w. feet on box -> 20-30s HS hold with shrug
DU -> 10-20 du -> 30-45s practice

For time:
8 x 30m Skillmill Sledge Push Sprint
- Rest 1min btw sets.
- This is a SPRINT, no walking!!! Adjust the damper accordingly (8/6).

Pushupx5-10-15
KB swingx10-15-20 (24/16kg)
Assaultbikex15-20-25cal
Timecap 10min

Assault bike:

3x10; 0:15 on 1:45 off.
3min tauko kierrosten välissä.

Tuloksiin kalorit.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

EMOM 10:00-14:00 (share machine with partner)
ODD Mins: 50s Easy Bike
EVEN Mins: 50s Easy Row
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

max cal assault bike

For time
30-25-20-15-10-5
Box jump over @60/50cm
T2b
5-10-15-20-25-30
DB snatch alt. 22,5/15kg
Wall ball @9/6kg
Timecap : 40 mins

Soutu 8 X 500 m. 1.41-1.44/500m, 2 min rest.