6x 60%
5x 65%
5x 70%
5x 75%
4x 80%

85 min

Aerobic work
5 rounds:
15 min erg - row/bike/ski
4 strict pull ups + 8 push ups + 12 squats
HR 122/145

Modified HERO Wod 'Bert':

For time:

30 Burpees
400m Run
50 Push-Ups
400m Run
56m Walking Lunges
800m Bike-Erg
100 Air Squats
400m run
56m Walking Lunges
400m Run
50 Pull-Ups
400m Run
30 Burpees

TC: 40min

FOR TIME:
35-25-15-5
Burpees
KB Swings
Push Ups
WB Shots
Sit Ups

400m Row Between Rounds

Description:
Rx Men 20kg swings, 9kg WB
Rx Women 12kg swings, 6kg WB
Scaled Men 12kg swings ,6kg WB
Scaled Women 8kg swings, 4kg WB

5 rounds for time of

• Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

10 ROUNDS

• 30 sec all out
• 30 sec easy pace
• 30 sec all out
• 30 sec rest

Score is total cals

Eilinen/Lepo

20 minutes easy pace

2:00 Echo Bike
7 + 7 Box lowers
15 Banded Pull Apart
10+10 Banded Hamstring

Eilinen/Lepo

EMOM+1 BURPEES
START FROM 3 REPS TO 12 REPS