Buy in 400m run

then 4 rds
15 American swings
12 box jumps
9 t2b

TC:12 min

3 rounds
20/16 calories rowing
16-20 push ups
1 rower per 3 person, start new round always
when rower is free or rest 1,5 min after 1 full round

Alternate.
1. 10- 15 Russian kbs
2. 30-50 double unders
3. 15 hollow rocks
4. 10 Ring Rows

1) Handstand Hold
2) L-Sit Hang
3) Ring Support
4) Wall-sit (loaded if needed)

5 rounds total
min 1 - double unders x 30-40 sec , max reps
min 2 - kb deadlifts x 10-12reps
min 3 - box jump overs x 10-12 reps

20min

30 käsipainotempaus
20 yleisliike
10 varpaat tankoon

4x3 (85-87%)

weighted dips 5x2x80%

3 x 3 up to 75-80 %
Rest as needed between sets.
Go by feel and build up to a heavy set of the day but not absolute max

Päivän % on ohjeellinen. Go by feel. Kaikki sarjat saavat olla tiukkoja ja voit nostaa jokaiseen sarjaan hieman painoja jos tekniikka pysyy kasassa.

18 minutes of;

Medicine Ball Sit ups, against wall
Side Crunch, (L)
Side Crunch, (R)
Knee raise, hanging on pull up bar
Hollow Rock
Rest

Work 0:40, Rest 0:20