Total 75min
A.
3 rounds: 300m row, 6 burpee, 20 DU
mobility
Strength
Ring dips 5,5,4,3,2
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs) 35kg, skaalattu 30kg
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Result 1: 10 T2B
Result 2: 3 S2OH
Result 3: 13.26
Avg/max HR 178/198
E.
1000m row
Ojentajat takaa seisten tangolla 4x12x10kg