2 rounds:
300m Row (display down)
Missing meters= number of burpees
Rest as needed between

• 15 Min E2M1/2OM of:
Ogni 2:30 x 6 sets:
Assault Bike 0:30 @ max Kcal

Kyykky 4x6x70%

Askelkyykkykävely käsipainoilla x 4 kelkkasuoraa edestakaisin

Sivutaivutus 3x15-25/puoli

SitUps 3x15-25

For Time:
15 x Sprint (10m) ,21 CTB Pull-Ups, 21 Burpees
15 x Sprint (10m) ,21 Calorie Row
15 x Sprint (10m) ,15 CTB Pull-Ups, 15 Burpees
15 x Sprint, 15 Calorie Row
15 x Sprint, 9 CTB Pull-Ups, 9 Burpees
15 x Sprints, 9 Calorie Row

On the 3:00 x 4 Round

2 Rope Climbs
15 Kettlebell Swings 32/24kg
Max Strict HSPU

Row 750m,
25 thruster,
15 jumping pull-up

Hang clean + Clean + Jerk: x6

Kyykky 4x8x65%

Askelkyykkykävely käsipainoilla x 4 kelkkasuoraa edestakaisin

Sivutaivutus 3x15-25/puoli

SitUps 3x15-25

On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 CTB
8 Burpee Box Jump Overs 24/20
24m Double Dumbbell Front Rack Walking Lunge 2x22,5/15kg

“Tip Toe"
For Time:
200 Meter Row, 21 Toes to Bar, 21 Burpees
200 Meter Row, 18 Toes to Bar, 18 Burpees
200 Meter Row, 15 Toes to Bar, 15 Burpees
200 Meter Row, 12 Toes to Bar, 12 Burpees
200 Meter Row, 9 Toes to Bar, 9 Burpees
200 Meter Row, 6 Toes to Bar, 6 Burpees
200 Meter Row, 3 Toes to Bar, 3 Burpees