For time:
Partner workout
100 push ups / HARD diamond push ups
100 m walking lunge
100 ring row / HARD supine ring row
100 m walking lunge
100 dips / box dips / HARD ring dips
100 m walking lunge
100 L-hang sit up / HARD T2B
100 m walking lunge
100 burpee / HARD burpee sit up
100 m walking lunge
Extra:
100 pull ups / HARD C2B
100 m walking lunge

*Partners can do reps same time. Extra round is for You who have done pull ups and C2B before.

Time cap 50 minute.

For time:
5 rounds
20 push ups
100 m shuttle run
1 rope climb

Time cap 12 minute

5 rounds for time:
14 pull up
22 box jumps

Rest 55 sec

184 air squat

Time cap 20 minute

4 Rounds for Time
6 Deadlift
6 Thrusters
10 Box Jumps
20 Butterfly Sit Ups

5 x max reps

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

A1: Back squat 5-5-5
A2: Lat pull downs 3set
B1: Bench press 3set
B2: Nordic curls 3x6
C: DB Shoulder flys 3set

Max reps burpee to target

max cal row

max cal assault bike