30min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Hitta prattempo mellan varje varv

Jog/walk 10 minutes warmup/recovery
5 minutes @ HR Zone 4 - 5

Repeat 3 times

EMOM 14

Minute 1 : 2 Rope Climb
Minute 2 : 15 Wallball

3x
6-10 deadlift with stop
6-12 barbell reverse lunges
6 snatch

100-120 Minutes @ HR ZONE 2

20-22-24-26-28... Calories

Ski
Row
Bike

For time

• 5 rounds of
• 20 box jumps
• 25 kettlebell swings

♀ 20-inch box, 1-pood KB
♂ 24-inch box, 1.5-pood KB

"Mini Murph"

Run 800m
50 Pull Ups
100 Puhs Ups
150 Air Squat"
Run 800m

TC 45 min

60 Minutes

Any Machine 10 Minutes @ HR Zone 3
...into fast pace
15 CTB
15 HSPU
15 TTB

For time:

6min max cal row

30 OHS 40/50kg
50 T2B
30 Snatches 40/50kg
100 DU
30 CJ 40/50kg
50 Pull ups
30 Thursters 40/50kg

6min max cal bike erg

split anyhow