Practise gymnastics and core

Warm-up:
3x20m
Bear crawl
Crab walk
Inch worm

Workout:
Side plank, accumulate 3min/side
Plank raises x50
Diamond push-ups x50
DU's 5x20 (unbroken sets)
Dip hold x10 (10sec on top & 10sec on bottom)
Hip extension x30
Ring rows 5x10
Skin the cat to german hang 30sec x 5

With tabata timer, 5sec / 5sec x6 (1min total)
Tuck-ups to hollow hold
3x1 minute round. Rest 1 minute btw rounds

Turkish Get Ups
20 mins

Dynamic Sumo Deadlift
10 x 3r @ 55-60%
45s. Recovery

In teams of Three:
Each athlete has 1min to lift as many kilos (reps x kg = score) as possible in three movements:
a) OHS
b) Floor Press
c) Hang Power Clean

Get outdoors and use your fitness!

In teams of three, 25min AMRAP:
30 Wallball,
30 BxJ,
30 Push-Up.
One has to run around the box all the time. Carry a sandbag if you are a badass.

photo © Heikki H.

Air Force WOD: 20 Minute Time Cap

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

1 Squat snatch (50-60% of 1RM Snatch)
1 Box jump (75/60 cm)
2 Squat snatches
2 Box jumps
3 Squat snatches
3 Box jumps
...

6 Rounds:

300m Row
15 x T2B

Pareittain, toinen tekee, toinen lepää.

30 x Bridge Up
If you need to break, perform Pike Stretch and rest in that position.

Deadlift 5 - 4 - 3 - 2 -1 -1 -1