Tempausveto 3 x 5, 100%

Three rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

Practice L-sits for 10 minutes.

Row 5,000 meters for time.

Stretch for 10 minutes.

Result is for the row.

For Time @ 75%
Row 500m
14 Jump Lunges
12 Sit Ups
rest 2mins

For Time @ 80%
Row 500m
10 Box Jump Step Down 24/20"
10 Toes to Bar

rest 2mins

For Time @ 85%
Row 500m
14 Wall Balls 20/14lbs
12 GHD Sit Ups

*with the increased percentages show an increase on your row times

6 sets of 20seconds work and 10 seconds rest
*6 sets per exercise; do all 6 sets at one exercise before moving on to the next; just one round through

Rower
Barbell Thrusters (65lb/45lb)
Mountain Climbers

Rinnalle Veto 5x3 (tekniikka)
Valakyykky 5x5 (kevyt)
Kelkka: 6 suoraa x kelkka + 50%omapaino (sprintteinä)
Pakaravammaisten special :) 3-5x8-15
Lihashuoltoa

Hand stand push up OTM 6 minute

Käsilläseisontaa
Kippiä
Bar MU ?

1 x skin the cat
3 x punnerrus
6 x pystypunnerrus allemenolla
9 x boxihyppy

3 x skin the cat
6 x punnerrus
9 x pystypunnerrus allemenolla
12 x boxihyppy

6 x skin the cat
9 x punnerrus
12 x pystypunnerrus allemenolla
15 x boxihyppy

9 x skin the cat
12 x punnerrus
15 x pystypunnerrus allemenolla
21x boxihyppy

Tee joka 3. alkava minuutti 6 x burpee

Every 2' for 10'
1x sqt clean + 2x Jerk

3x
1x sqt clean + 2 FS

3x5 press