3 kierrosta aikaa vastaan

8 x 10 m pistejuoksu
9 varpaat tankoon
10 seinäpallo heittä

Sen jälkeen pieni lepo ja rauhassa 3 kierrosta

5 mittarimato 5 sek pidoilla
5 oikein hallittua PEPpiä
10 m vauhditon pituus

A. 15 times each side – Plank with Leg Slide
15 – Reverse V-ups
15 – Banded sit ups
Repeat 3 times

B. 15 times each side – WB sit ups side hits
15 – WB sit ups forward hits
15 – WB sit ups above hits
Repeat 3 times

C. 6-8 Bench Barbell curls
6-8 – Barbell skull cruches
Repeat 3 times
6-8 DB hammer curls
6-8 DB skull cruches
Repeat 3 times

D. Cardio session

5min/each side

Swim for 45 min (pk)

7x rolli, 7x tempaus, 7x pun, 7x, tempaus, pun, tempaus, rolli, 12 min amrap

Kangaroo Flow video + Accumulate 3min Active/Passive Hanging

For time:
100 wall-balls, 20/14-lb. ball
Row 1000 metres
75 box jumps, 24/20 inch box
Row 1000 metres
75 box jumps, 24/20 inch box
Row 1000 metres
100 wall-balls, 20/14-lb. ball

Work in teams of two. Partition the work as needed.

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Three rounds, 9-7- and 5 reps
Muscle-up
135 pound Squat snatch

7 front squat+ 13 back squat.
Rest 240 sec. between sets.