20 mins :
Pistol squat
Rope climb
- go through progression and find your current level
- make notes of your achievements

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
4 ghdsu/abmat sit up
6 squats
8 jacx

Metcon/*Rx(14)
4rds
8 front squat 75/55-*95/65
12 push press
16 ab mat sit-ups/*ghdsu

3x2 jerk(8)

Finisher
1 min plank
20 side plank pt
20 scap push ups
100 bicycles

3x3 Front squat @72,5% of 1RM
- 3sec pause at the bottom
- Rest 2-3min btw sets

Every 3min for 15min:
3 TnG Power cleans @77,5% of 1RM

Every 90 sec for 7 rounds

2 Sumo Deadlifts

Start at 60%, just building to a heavy double for the day

WOD

For Time:

2000m row
100 wall balls
20 muscle ups

10/9ft target
9/6kg wall ball

6-10x strict pullups
8x single arm shoulder press /käsi
10-15x v-up

For Quality 20-30min:

1) 20-40sec L-Sit
2) 10m Handstand Walk or 360 Handstand Walk on a box
3) 5+5 Weighted Pistol Squat
4) 1-2 Legless Rope Climb
5) 2+2 TGU

20min amrap:

• 5 tempaus (N 30kg / M 42,5kg)
• 3 muscle-up

Aikaa vastaan:

• 30cal assault bike
• 30 kahvakuulathruster (N 2x12kg / M 2x16kg)