Row 500m
40 x Air Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups

50 x cal Row
50 x Box Jumps
50 x DL 100/70kg
50 x Bar over Burpee
50 x WB

100 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
8 x Ring Mu
75 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
6 x Ring Mu
50 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
4 x Ring Mu
25 xDU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
2 x Ring Mu

25 x T2B
50 x DU
15-13-11 x Squat Clean

TC 14min

Row 100cal / Plank Hold
100 WB / Hand Stand
100 C&J 60/40kg / Bar hang
100 HSPU /rest

Row 30cal
30 x T2B
30 x box step over w/1DB
30 x HSPU
30 x KB Swing
30 Walking lunge steps
30 x Push ups
Bike 30cal

7 x sandbag over the shoulder
5 x Front Squat
sandbag carry 1rds (salin ympäri)

3rds
10 x Clean & Jerk (135/95lb)
Run 400m

21-15-9
OHS
Burpee
move directly to
21-15-9
Thruster
Ergo cal

Barbell 42.5/30kg

40 x Mu
80cal row
120 x wb