AMRAP 15 mins
10 Toes to Bar
15 Push-ups
400 Meter Row /400m Ski

For quality
15-12-9-6-3
Strict HSPU (scaling as needed)
Ring Row with feet eleveated
15 mins to complete

• 3 rds:
  1min. Row/Bike
  10 KB swing
  10 Qoblet squat
  10 Push up

• Mobility...

• Work on: Deadlift & Bench press

Every 3:00 for 15:00
16/12 cal row
16/12 cal bike
Rest remaining time

• nybörjare -
• atlet 30min timecap
• avancerad 27min time cap
• tjurnacke 25min timecap
• ninja 20min timecap
• Avenger 15min timecap

400m run or row
Then
3 rounds
10 air squats
10 ring rows
10 beat swings
10 passthroughs

For time:
800m run
5 rounds of Cindy
600m run
4 rounds of Cindy
400m run
3 rounds of Cindy
200m run
2 rounds of Cindy
100m run
1 round of Cindy

“Cindy”
5 pull-ups
10 push ups
15 squats

*sub row for run

2.5km Run
Rest 5 Minutes walking
2.5km Run

• 3min.: Row/Bike

• 1 rnd:
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ stretch
  60s. Side squat

• 2 rds:
  6-8 Deadlift
  6-8 Front squat
  6-8 Shoulder press
  6-8 Ring row

• Mobility...

• Work on: Back squat
  8x 30%
  6x 45%
  4x 60%

100 Bench Press (60/40kg)
Each time you break, do 5 strict pull-ups

Lepopäivä<3