7 HSPUs
7 Pull Ups
7 Pistol Squats (2:1)

Sit ups and kb swings pyramid, up and down
2+2
4+4
6+6
...20+20
19+19
17+17
15+15
...1+1

L-sit: 20-15s
Hollow rocks 30s
Arch Hold 30s

10 s breikki per liike 3 kierrosta

3x10 voimapyörä

Cycling for 45 min
126/148
21.0/44.2 km/h

Clean & Jerk - 10 singles of heavy (start @80% of your 1 RM Clean & Jerk)

Drop and go

If you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again.

AMRAP10
1 Deadlift 100kg
30 DU
2 Deadlifts
30 DU
3 Deadlifts
30 DU
4 Deadlifts
30 DU
5 Deadlifts
30 DU
6 Deadlifts
30 DU
Etc...

4 Rounds For Time

2 x Pegboard Ascents
400m Run

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(12)
5 rds
6 thrusters 75/55-*95/65
12 box jump overs 24/20

bench/strict(15)
work up to hvy

Finisher
stretch and roll errrrthang
100 abs of choice

Warm Up:
- 530m jog around outside of athletics track
- 50m Lunges
- 50m supermans, squats etc

Workout:

3 x 400m runs @ max effort - 3mins between each run

8 rounds Tabata push-ups (hand release, hands touch head)
2 rounds Tabata lunges

2 x 25m sprint then jump over 4 steeplechase barrier (big hurdle), each at 10m spacings
2 x 25m sprint then jump over, then under, then over, then under 4 steeplechase barriers, each at 10m spacings
3 x 50m sprints, each immediately followed by balance beam walk along the top of the 4 steeplechase barriers lined up one after the other

10 rounds
10 left hand kettlebell push press
10 right hand kettlebell push press
10 berpees