6 rounds for time of

• 2 rope climbs
• 10 ring dips
• 12 GHD sit-ups

5 rds: (Super sets)
8 Bench press (~70%)
1-2 Leggless Rope climb
40m Push sled (+60/40kg)
Rest 2min...

1 deadlift
1 clean
1 hang clean
1 jerk
with max load

• 3min.: Row/Bike/Run/Ski

• 1 rnd:
  60s.. Up & down dog
  60s.+ 60s. Lunge complex
  60s. Shoulder mob. W/ band

• 1 rnd:
  10 Squat
  10 Push up
  10 Ring row
  10 One leg V-sit up

• 2 rds:
  10/7 cal Row
  6-8 Thruster
  3-6 C2B -> MU

5 rounds for time:
10 T2B
10 DB (push) press
10 cal skierg

• 5 negative pull ups
• 3x5 push ups

20 MIN Amrap

• 10 Burpees
• 10 steps weighted walking lunges
• 10 Toe to rings/Toe to bar

*For the weighted lunges - Don’t go too heavy. Use any weight: Kettlebells, Dumbbells, a baby or a barbell - rack as you like.

Thrusters E1,5 x5
5-5-5-3-3

Benchpress E1,5 x6
5-5-3-3-1-1

EMOM floorbench/bent over BB row
1) floorbench 6-8reps
2) BOBBR 6-8reps

3-5 min light cardio
5-10 min foam rolling to whole body and overall streching to your body