5 RFT

400m Run
10 Burpees
15 Push Ups
20 Squats
25 Sit Ups

Snatch pull off blocks, above the knee 5x3

back squat 15 rm

10 min assault bike for calories

AMRAP 9'
10 Weighted sit up @20/15kg plate
10 BB curl
30" Wall sit

AMRAP 9'
9 Push Up
9 DB strict press @2x22,5/15kg
30" plank

AMRAP 9'
8 Stict PU
8 Floor Press @60/40kg
30" Gun hold

AMRAP 9'
6 Ring Dip
6 KB Frt Squat @2x24/16kg
30" Hollow hold

• 1' rest after each sets-

RX +: with 9kg vest! ;)

Muscle snatch
4x3@moderate light

10x500m row.
Rest your row time inbetween

AMRAP 20'
Run 400m
Max unbroken pull ups

Score is number of pull ups

• 3 Round of:
GHD Sit Ups 25 reps
Handstand Walk 25 m

Technique ~15min