For time
400m walking lunge
800m run
300m walking lunge
1.6K run
200m walking lunge
2.4K run
100m walking lunge
3.2K run

5 Rounds for Time:
600 meter Run
40 Russian Kettlebell Swings (2/1.5 pood)
20 Air Squats

For time
3 rounds

800m run
400m farmers walk with dumbbels
800m run
400m kettlebell frontrack walk

Double kettlebells
600m FR support walk
Every 20 steps 5 thruster

10 rounds for time
50 Du
400m run
15 push up
15 sit up

For Time
100 Burpees
200 meter Run to start, then again every 2 minutes

10 rounds for time of:

• 30 double-unders
• 15 pull-ups
• 30 squats
• 100-m sprint
• Rest 2 minutes

5x 400m (Fast)
rest 3min between
2x 600m (easy)
rest 2min
3x 200m (fast)
rest 90sek

For Time
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups

for time
Run 800m
100 burbees
100 KBS 16kg
100 squats
100 sit-ups
100 Kb snatches 16kg
100 walking lunges
100 push ups
100 split leg squats
100 Du's
100 shoulder taps
Run 800m