Push Press (Tempo 40X1)
4-4-4-4-4-4

Just rowed 1500m. Tried to keep it to 2:20 most of the time.

EMOM until fail of:

odd minutes:

• pull-up/chin-up

even minutes:

• sit-up

10-20-30-20-10 reps with rope jumps for time of:

• push-up
• box jump (60/40 cm)

21-15-9 reps for time of:

• BB deadlift (40/20 kg)
• BB clean (40/20 kg)
• BB push jerk (40/20 kg)

50-40-30-20-10 reps with rope jumps of:

• push-up
• sit-up
• air squats

80-85% maksimista

A.
Every 90 seconds, for 18 minutes (4 sets):
Interval 1 – 1 Legless Rope Climb (15′)
Interval 2 – 6/4 x (Muscle-Up + 2 Ring Dips)
Interval 3 – Max Distance Handstand Walk in 45 Seconds

20 minutes:
Row intervals 30s on/30s off

LADDER 15'
5 squat cleans @50/35
5 burpees jumping over the barbell
5 pull ups