Gymnastics
3 Rounds
:40 Pistol 1-2′s
:20 Rest
:20 Toes to bar (One max set in 20 seconds)
:40 Rest
A pistol 1-2 is one pistol on your stronger leg followed by two pistols on your weaker/less stable leg.

Run 1200m
30 KB Swings
30 Wall Ball
30 Chest to Bar Pull Ups
Run 800m
20 KB Swings
20 Wall Ball
20 Chest to Bar Pull Ups
Run 400m
10 KB Swings
10 Wall Ball
10 Chest to Bar Pull Ups

Wod Friday, 4-8-17

AEROBIC THRESHOLD RUN WORKOUT
2x3000m with 5min rest between reps

Workout Details: 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow. No rest b/t reps.

WL
15 ' Work up to a heavy single Power Clean

Conditioning
EMOMx16
4 rounds of:
Minute 1: 15 Box Jumps
Minute 2: 15 Wallballs
Minute 3: 15 SDHP
Minute 4: 15 Push Press

Liikkuvuus/kehonhuolto

FS: 3+3+2+2+1+1
(75%, 80%, 85%, 90%, 95% +95%)

Run as far as you can in 16 minutes.
This one is for the big boys who hate running. You know who you are.

3 x 3

10 cal bike erg/row (alternate)
10 bar over burpees
5 hang squat cleans

Go every 4:00

11 rounds
8 lunges
8 squat jumps
1 box jump 30/"/24"
9 push ups
2 toes to bar
7 pull ups