Warm up
Stretch poses
Resistance Bands

Skill Practice
O/H Squat
L-sit hold

WOD
15 - 10 - 5
Handstand Push-ups
Sit-ups
Back Extensions

Conditioning
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

HSPU progressio

4 rounds for quality
HSPU x 3
Power clean x 6 (75 % 1 RM)
K2E x 9

10 min AMRAP
1 rope climb
10 DU

Skill of choice:

pull ups, bar MU, ring MU, handstands

5000m Row
Change stroke rate every 1000m
24 / 26 / 28 / 26 / 24

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpees
7 Dumbbell Thrusters@ 17,5kg
7 Box Jumps

Rest 5 minutes, then:
In teams of two, alternating movements, complete as many rounds and reps as possible in 15 minutes of:
9 Box Jumps
9 Dumbbell Push Press @ 20kg
12 Push-ups

Front squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

Choose ONE of the following sports

Swim 45:00 @ 80-85%

Bike 45:00 @ 80-85%

Run 45:00 @ 80-85%

Row 45:00 @ 80-85%

Alkuun
200m soutu
3 kierrosta
5 rengassoutua
7 punnerrusta
10 kyykkyä
Loppuun
200m soutua

• 4 Round of:
Run 200 m
Rope Climb 2 reps