For time

10 Min of:
Assault Bike

4’ @ 60% MHR
3’ @ 70% MHR
2’ @ 80% MHR
1’ @ 90% MHR

2’ rest +

10 Interval of:
Assault Bike 10’’ @ max effort
50’’ easy pace
Record best peak Wattage in 10’’ max effort

Tempaus

2@75%
2@80%
1@85%
2@75%
2@80%
1@85%

Te- Veto

3x3@95%
Takakyykky 3x3@75%

15 min quality work

15 hip extension GHD
8/8 cossack squat (w/kb)
10 strict toes to rings or bar

5min amrap bodyweight

6 MIN AMRAP

• 6 Burpees
• 6 HSPU
• 6 GHD Situps

TIMES TO BEAT

Beginner athlete: 2 rounds and 13reps
Average athlete: 4 rounds and 1reps
Advanced athlete: 5 rounds and 7reps
Elite athlete: 6 rounds and 14reps
Regional athlete: 7 rounds and 5reps

1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

3 X 10 back squats og 10 front squats med samme vægt
Kg er score

Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest