A.
Three rounds of:

Back Squat x 8-10 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

25 cal Row
16 x C2B / Pull ups
9 x HSPU

Complete 5 rounds of the following:

5 TRX Pull Ups
10 Push Ups
15 Crunches
20 Squats (hips below knees)

1,5km Uppvärmning

Round 1:
6x50m hill run (walk down)
10 Pushups
10 K2E
20 Squats
10 Pushups

rest 2min

Round 2:
6x50m hill run (walk down)
20 Pushups
20 K2E
40 Squats
20 Pushups

rest 4min

Round 4:
6x50m hill run (walk down)
30 Pushups
30 K2E
50 Squats
30 Pushups

1,5km Cooldown

running
400m forwards
200m backwards
400m forwards
200m backwards

B: 60sek Row@85%
vila 4min
x 5set

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories Rowing
10 Dumbbell Push Press
As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

A.
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

EMOM 20min

odd: 10 Wall Balls
even: 10 Burpees

15-12-9-6-3 resp of Thtusters @25
( each round run 200 metres)