Kyykky 3x1x90%
Maastaveto pukeilta 4x4-6
Reverse Hyper 4x6-8
Vatsajumppaa 100-200 toistoa

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 seconds of Jump Rope Technique Work
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets.

5 rounds for time of:

400 metres run
15 squat over head

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Assault Bike .6/.5 miles 
20 Lateral Band Walks/side 
10 KB Front Rack Tall Kneeling to Standing (5/side)

Monday

21.15.9
► Push Press
► Ring Dips
► Burpees
► M Sprint (3.2.1 A/R Sprint)

20 Minutes Free Practice
Headstands (10 Minutes)
1 Arm Handstands (Against a Wall)

Superkids

3 kierrosta AMRAP

45 sek boxjump
15 sek tauko
45 sek burpee
15 sek tauko
45 sek thruster käsipainoilla
15 sek tauko

Ninjat

4 kierrosta AMRAP

45 sek boxjump
15 sek tauko
45 sek burpee
15 sek tauko
45 sek thruster
15 sek tauko