5 min row 1km
2-5 minn skierg 500m
Deadlift 3x 70, 75, 80, 90, 95, 105
Kb swing 20 x 10kg
Sit up x 10
Pushup x 10

5 rounds:
6 burpees to plate
5 barbell "Bear complex"
(power clean + front squat + push press + back squat + push press)

Every 2 min x 6 sets (each):
A. 6-8 strict HSPU + 5-8 ring pull ups
B. 10-12 pistol squats + 8-10 strict T2B

For total reps

• 1 minute of row calories
• 1 minute of GHD hip extensions
• 1 minute of strict pull-ups

Rest 1 minute between rounds.

Post total reps to the comments.

Max calories in 5min

EMOM15
8 pullups
15 situp
5+5 box step ups

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
2 rounds
5/side Half kneeling bottom-up presses
5 Deck squats
10 Backwards walking lunges
+
Build to workout weight for wall balls, lunges and SB movements
+
@ workout weight
10/7 (cal) BikeErg
3 SB cleans
6 Wall balls
10/7 (cal) Row
3 SB squats
6 DB Front rack walking lunges

50 KB sumo deadlift high pulls (16/24 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.

Scaled WOD
3 rounds for time with a partner:
40 KB sumo deadlift high pulls
30 knees-above-hips
20 dumbbell shoulder presses
– One partner works at a time; share work as desired.