3 rounds:
5 Ring MU
10 Squat clean (60/42.5)
20 Box jumps

30 Back Squats
*Go 5kg heavier then last time

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?