For time:

1,2 km hill trail run or 3 / 2,5 km bike
100 KB swing snatches
1,2 km hill trail run or 3 / 2,5 km bike
100 wall balls
1,2 km hill trail run or 1,5 / 1,3 km row

40 min timecap.

Back squat 5-5-5+
Start @ moderate weight and add weight every set. Last set is an amrap with 5 as a minimum
+
4 rounds
In 3min
3 rounds of
10 back squats 20/15kg
10 push press behind neck 20/15kg
Amrap Burpees
1min rest

Complete as many rounds as possible in 15 minutes of

• 12 muscle-ups
• 36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

30 boxjumps
30 c2b
30 kb swing
30 frnt squat
30 t2b
30 push press
30 deadlift
30 wallball
30 burpees
100 du

For 40 minutes at consistent pace:
800 m run or row
15 KB deadlifts
800 m run or row
15 wall balls

EMOM 12 min
4 rounds

Box jump overs 10 reps
Burbee 10 reps
Row 10 cal

"Four Tabata in 16'
1: Pull up
2: DU
3: Wall Ball @9/6kg
4: Burpee"

Overhead squat 5x4
Db floor press 3x20

Deadlift 20-15-15 reps

"19.5"
33-27-21-15-9
THRUSTER 40/30 30/20
CHEST TO BAR