5 Rounds for time

• 10 Pullups
• 20 Push ups
• 30 Air squats
• 15 cal @ Assault bike

1 minute break between rounds

You have a break between each round - Go all out on the movements and the bike and use the break to get ready for next round

Your score is your total time

For 15 minutes

Row 1000m @80% - 85%

Then for the rest of the 15 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 30 second active squat hold, hips just below knees

4-6rounds:
15 cal row
30 sec wall sit
12sit up burpee with kb
7box jump

for time
500run
21 burpees pull up
500run
15 burpees pull up
500run
9 burpees pull up

change happen when we want to stop

10 Min amrap

Buy in: 800m run

Amrap for the rest of the 10 minutes:

• 12 Pullups
• 4 Devils press 2x15kg dumbbells

Your score is the total amount of reps performed, not including the row

5 x

7 Sumomave
7 + 7 lateral boxiaskel
20 + 20 sek kumpparihollow

Biking outside for 84 mins (32,0 km)

Bench press 3x5@50-60-70%

Back squat 3x5@50-60-70%

Every 2min for 18min:
A. 300m row—> max bar MU
B. 250m ski erg—-> max strict HSPU
C. 300m row—-> max MU

*alternate between A,B,C. Total of 3rds each.
Post total reps.