Run 7,5km for time
11-12 tempaustekniikka – allemeno
18-19 Ring skills
3 rounds for time of:
24/16 kb squat snatches, 21 reps, right arm
21 L pull-ups
24/16 kb squat snatches, 21 reps, left arm
21 L Pull-ups
10x80m shuttle sprints
Rest as needed between efforts.
For each sprint, run 10 meter out, 10 back, 20 out, 20 back, 10 out, 10 back.
Death By Ring push-up
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.