4 rounds :
21 sit ups
15 push jerk 40 kg
9 bar facing burpees

Rest day
25 min bodywork

150 min
Warm up 10 min

1.MU
- Skill drills
- 15x1 + 2x2 = 19 MU

2.FS
- Triples up to 80% effort

3.Accessory
A. 3 sets:
10 DB Prone rows - 25 25 25 lbs
- Rest 30 s.
15 DB Fly - 10 lbs 2.5 2.5 kg
- Rest 90-120 s.

3 rounds:
2000m AB
15m Sandbag Bearhug Carry 60/40kg
10-15 GHD Sit-ups
500m Ski
30m Skillmill Sledge Push
2min Rest

4 kierrosta

5 takakyykky (70/50)
10 boxihyppyy (60/50)
15 kahvakuulaheilautusta (24/16)

Eilinen/Lepo

Every 90s 2 hang squat clean x 10

50 GHD
40 Hollow rocks
30 DB turkish get ups 15kg

hang clean pull 3x3

3 RM lisäpainoleuanveto

3 x legless köysikiipeily tai skaalaukset