For time
1000 m airbike
15 hspu
5 power clean 70kg
800 m airbike
12 hspu
5 power clean 70kg
600 m airbike
9 hspu
5 power clean 70kg
400 m airbike
6 hspu
5 power clean 70kg
200 m airbike
3 hspu
5 power clean 70kg

For time
30 hang power snatch 35kg
30 handstand push up
30 overhead squat
30 bar facing burpees
30 hang squat snatch

20 rounds for time:
• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#
Goal: 20 min.

Back squat 3rm
+
For time
1000/800m row
50 wall balls
500/400m row
25 Wall balls

With partner, IGYG
3 Rounds each:
15cal Ski
12 (6/6) SA DB OHS 20/15kg

Rest 3:00

3 Rounds each:
12cal AB
12 (6/6) SA DB C&J 20/15kg

50-60 minutes of:

400 m run
3 x 10 Ring swing - 10 Good morning

400 m run
3 x 10 Shoot through - 20 Cossack squat

400 m run
3 x 10 m HS walk - 12 Pistol squat

400 m row
3 x 20 GHD sit-up - 10 OHS

400 m row
3 x 10 Burpee - 20 Back extension

400 m row

A: Push ups 3xMax
B1: DB biceps curls 3set
B2: Wall sit 3set

Bench press
4x7

On the 4 min x3

16 cal bike
8 double db lunges 2x25/16kg
8 wallball 10/8

4 Rounds For Time
15 Sandbag Cleans @150lbs
15 Burpee Box Jump Overs