500 cal assault bike for time

In 40 minutes:

Buy in:
103 burpees
3 min rest

then, amrap the remaining time:

1917 m ski
60 m med ball bear hug walking lunges 30/20 lb
105 double unders
120 m KB farmers carry (32/24 kg)

Row 8000m

Pace as you wish.

Three sets of:
Back Squat x 8-10@ 30X0
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 60 seconds
+
9min amrap
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings

• 1min.: Row/Bike/Run

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  6-8 Wallball
  6-8 DB snatch

• 30s. Row/Bike

• Mobility...

• Work on:
  Pull up / HSPU

10-9-8-7-6-5-4-3-2-1
Box jumps overs
1-2-3-4-5-6-7-8-9-10
Power snatch 95/65

Beginner Strength

Bench Press 3 x 5

This is a warm-up and not meant as an all out full sprint - increase intensity on the erg through out the workout (aprox 75% in first round - 90% in last round)

3-5 Rounds (no more than 20 minutes)

• 1 min on ERG
• 10 Slow down/slow up GHD Back extensions
• 10 GHD Back extension rows each side
• 10 Dynamic star planks each side

GHD Back extension rows: Stay in your top straight position of the back extension (straight back) and with a ligh(ish) kettlebell perform a row with one hand - Keep shoulderblades together throughout the movement

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

A.
4 sets
10 DB Incline bench press
10 Pull-up

B.
3 sets
10 Barbell row
10 Strict dip
15 Push-up

C.
3 sets
10 Banded lateral pull down
10+10 Banded chest flyes

D.
3 sets
"21´s" Bicep curl

E.
100 GHD (200 Ab-mat su)

For time in teams of three - split as needed:

120 Cal Assault bike
60 Power snatch
120 Wallball
60 GHD
45 Sandbag clean
120 Wallball
60 Power snatch
120 Assault bike