Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups

3 rounds:
20 GHD sit ups
25 Back extension

Back squat: 3x10 (climbing)

AMRAP (As Many Reps As Possible)
in 20′ of
5 Handstand Push Ups
10 Pistols
15 Ring Rows (1-ring)

30min EMOM (20sec rest between)(5 Rounds)
1) ME Double Unders
2) 10 Box Jumps Over
3) ME UB Toes-to-bar
4) 5+5 Pistols
5) ME UB Handstand Pushups
6) 20/15Cal Row

AMRAP in 15′ of
5 Pull Ups
10 Push Ups
15 Air Squats

• Rest 2′

50-40-30-20-10

Push Ups
Burpees
Sit Ups

5x2k row, 3min jaloittelutauko väleihin ja mobbailkaa myös. Kaikissa souduissa pysyisi sama vauhti koko soudun ajan, jos on sykemittareita niin alle 150bpm.
Miten mäni?

50 DUs
20 thrusters 42,5kg/30kg
40 DUs
20 T2B
30 DUs
20 kb swings 32kg/20kg
20 DUs
20 pull ups
10 DUs
20 burpee boxjumps

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters