Bike 24min max distance
every 3min (0,3,6,9,12,15,18,21,24) perform:
5 pull ups
10 push ups
15 air squats

Wall walk & hspu technique:
- tripod HS (against the wall & freestanding)
- HS kick up against the wall
- wall walk holds (5-10s)

DB Bench press
5 x 10-12
As heavy as form allows. You have to pause for 1 sec in the bottom position.

DB OH Triceps extensions
3 x 8. As heavy as form allows.

3x

-2 clean pull + 2 hang muscle clean
-1- 1.5min rest

5 RFT:

1000/850m Row
30 Wallballs 20/14p

CAP 40

3 kierrosta max 5 rpes

For Time with partner

1 mile row
90 box jump overs (24/20)
80 Kettlebell swings (24/16kg
70 burpees
60 wall ball (9/6kg)
50 Plate Overhead Lunges (15/10kg)
40 Toes To bar
30 Kettlebell Snatches (24/16kg)
20 Pullups
1 mile row

6 rounds EMOM style

• 15 cal row
• 15 T2B
• 2 ropeclimbs (1 legless, 1 regular)
• 1 min break

4 x 5-10 adding reps each round btw 5-10

Rx’d 50/40kg
Masters 42,5/35kg
Scaled 30/20kg

EMOM x 8-12
1) bike
2) 5 clean pull + 5 hang power clean + 5 hang squat clean
3) bike
4) 5 barbell row + 5 front squat + 8 reverse lunge