6 rounds for time of

• 2 rope climbs
• 10 ring dips
• 12 GHD sit-ups

For Time:

50 Toes To Bar
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

Rest 2 minutes

50 GHDSU
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

Rest 2 minutes

50 Abmat Sit-Ups
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

( 22 - 30 )

3 sets,every 7min
run 800m
15 burpee box jump overs
* timecap 6min / set

1. Tabata 1arm Front rack hold
2. 5*5 Double KB Front Rack Squat, 5*10/10 KB gorilla row
3. For time: 10rds of 20 russian swing, 10-9-8-7…1 push up.
4. After party: 3*50m KB suitcase carry

Every 2 Minutes Until 150 Reps

18/14 Cal Ski
Max GHDSU

Keep good form

5 x 8

EMOM2,5

3x4 deadstop deadlift @70%
3x4 TNG deadlift @75%

3 rfq
10 tricep pushdown
10 hammer curl
-no rests-

3 rounds for time:

1000 m BikeErg
10 tng power snatch

Q7AV