10/10 kb single arm push press 24/16
15 pull ups
100 m run

10 DL
200m run
9 DL
200m run....
1 DL
200m run

Back Squat
5-5-5-5-5
Heavy load

EMOM *40 minutes.
A.
1. Row 18/13 kcal
2. 10 pull-ups/ ring row
3. Max reps DB shoulder to overhead 25kg/20kg
4. Rest

B.
1. Row 18/13 kcal
2. 16m Overhead DB lunge (8m per arm)
3. Max reps GHD sit ups/ Abmat sit ups.
4. Rest

For time:
50 Box jump

50 Jumping pull up

50 KBS

50 Walking lunges

50 Knees to elbows

50 Push press 20/15

50 Back extension

50 Wall ball

50 Burpee

50 Double unders
Time cap 35 minutes

100 wall-balls, 20/14-lb. ball
Row 1000 metres
75 box jumps, 24/20 inch box
Row 1000 metres
75 push ups
Row 1000 meters
100 medicine ball situps
Ski until 35min is up.

Work in teams of two. Partition the work as needed.

Bench press 10*3 Fast and light
3 reps under 3 sec. New set every minute.

12 min for quality
Biceps barbell 10
Ring dips 10
T2B 10
KB Row 10 + 10