5x
10 Hollow rocks
10 V-ups
10 Tuck-ups
10sec Hollow hold

Rest 1 minute

Floor press 2-2-2-2-2

8 minute AMRAP
8 HRPU
20 squat jumps
5 handstands ( kick to the wall for everyone )

50 V-ups for quality

Toistomaksimi penkkipunnerruksessa 45/25 kiloa minuutissa: (Palomiesten testi)
- lämmöt sotilaspenkki 45/25 3 x 3
- 2. lämmöt normipenkki nopeita 3 x 3
Lopuksi kellotetaan minuutti jossa lasketaan toistot 45 / 25 kiloa

12min AMRAP of:
10 x Burpees
20 x Alternating reverse lunges with KB or DB
30 x DU

Dowel wrist + shoulder mobility
Dynamic track drill warmup (hips, calves, sprint technique)

Warm up circuit:
2 x20sec on:10sec off:
plank-pushup
prisoner jump squats
Hollow Holds

Then 2min Muscle up talk

10min

SOD: frog stretch

4 sets of:
Back Squat x 6-8 reps @ 30X1
(Challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90s.
Wall slides x 5 reps @ 3030
Rest 90s.

3 rounds for time of:
10 x strict HSPU
20 x Pull ups
Run 400m

5 rounds
17m one hand kb rack carry 24kg/16kg
10 front squats 80kg/50kg