Find your todays max height

5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Headstand Back Extension
10 Around the world

1h Mobility

RUN:
15Km

REST DAY / OPEN GYM

Shoulder Press 4 x 8

6 rounds of:
1 minute of Kettlebell swings
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Team WOD and 18.0 ✅
Teams of 3 complete AFAP in 25min time cap:
21 rope climb
60 c&j 35kg/20
18 rope climb
50 c&j 45kg/30
15 rope climb
40 c&j 55/40
12 rope climb
30 c&j 65/50
9 rope climb
20 c&j 70/55
5min rest

18.0
21-15-9
DB snatch
Burpee over DB

5 Rounds:
10 HSPU
10 Ring Dips
10 Push Ups
10 Pull Ups

Bench press

135 x 10

210 x 5
205 x 5
200 x 5
195 x 5
190 x 5

Crunches
250

Assault Bike plus Run Workout:
4 rounds:
Bike: 3min easy, 2min moderate, 1min hard, 30sec max effort
Run: 800m moderate jog (with weight vest).

****Weight vest needs to be 10-15% of body weight.

Workout Details: Bike 3min easy, 2min mod, 1min hard, 30sec max effort. Immediately do 800m moderate jog with weight vest, repeat for a total of 3 rounds. No add’l rest between intervals or rounds.

5 x 20 m kelkantyöntö pareittain: Kun toinen pareista työntää, toinen lepää.

Sen jälkeen 3 x 200 m juoksu + 20 m hollow kierintä