10 Rounds for time

8 C2B Pul ups
6 Squat snatch 40/25kg
4 Burpees over bar

Concept2 RowErg 5km

3 rounds for time of:

• 400-m sandbag carry
• 12 push presses
• 12 box jumps
• 12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDH

Deadlifts e3mom

3x @ 70%
2x @ 75%
1x @ 80%

3x @ 75%
2x @ 80%
1x @ 90%

3x @80-85%
2x @85-90%
1x @90-95%
1x @95%+

A) Skill
Strict ring muscle up practice

B) Strength
E4MOM x 3 sets
3 eccentric dips on rings/boxes
3 eccentric pull ups

C) Core
3 rounds
5 hollow rocks
5 V ups
5 sec. hollow hold
5 tuck ups

rest as needed between rounds

5 kierrosta:

10 suora vatsalihas
10 bicycle vatsalihas
10 pienet suorat vatsalihakset
10 sekunttia yhden jalan lankku

A: Strict Hspu 4set
B: Thruster 1rm
C: For time
21-15-9
Burpees
Alternating Kb snatch@16kg
Start every round with 1000m bike@2kph

For time

30 boxjumps
30 pullups
30 kb swing @16
30 lunges
30 k2e
30 press @20
30 back ext
30 wall balls
30 burpees
30 DU

100/75cal for time

*Feel free to change this number if 100/75 is out of your reach at the moment. As long as the test/re-test cals are the same thats all
that matters.