10 rounds for time:

• 20cal BikeErg
• 15 AbMat Sit-Ups
• 20cal SkiErg
• 15 ground-to-overhead with plate W15kg/M20kg

4 tabatas, rest 1 min between, count reps:
1) box jumps
2) lunges with dB
3) pull-ups (straight with rubberband or kipping pull-ups)
4) push-ups

8x400m run, 400m walking between rounds. Try to keep the times consistent.

Jalat

Bench press 5x3

5 kierrosta aikaa vastaan:

• 30cal BikeErg
• 10 thruster (N 30kg / M 40kg)
• 30cal SkiErg
• 10 thruster (N 30kg / M 40kg)

Tarvittaessa skaalaus niin, että pystyt tekemään kaikki thrusterit UNBROKEN.

Floor press. 8 sets of 3 reps. Rest 90 seconds

“Front Runner”
For Time:

400 Meter Run, 10 Front Squats
400 Meter Run, 8 Front Squats
400 Meter Run, 6 Front Squats
400 Meter Run, 4 Front Squats
400 Meter Run, 2 Front Squats

70/50

AMRAP 25

Row 1000/900m
30 rower over burpees
50 Du´s
30 Wallball 9/6kg

EMOM 14 ish
* jumps/claps/singles
* top hold 5-25" or 3-5 strict rebounding PU/CTB

• start a couple steps easier than where one is on DU progs
• use band if needed on top hold/rebounding