Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

25 pull up
20 DU
50 push up
20 DU
75 sit up
20 DU
100 air squat
20 DU
125 - 4ct flutter kicks

4 RFT

• 20 GHD Situps
• 20 Cal Row
• 200m ski-erg

For time

3 min row (2:00/500m pace)
7 x hang snatch 40kg
3 min air bike (300watt pace)
10 x kb swing 32kg

3 min row (2:00/500m pace)
7 x hang snatch 40kg
3 min air bike (300watt pace)
10 x kb swing 32kg

3 min row (2:00/500m pace)
5 x hang snatch 60kg
3 min air bike (300watt pace)
15 x kb swing 32kg

3 min row (2:00/500m pace)
3 x hang snatch 80kg
3 min air bike (300watt pace)
20 x kb swing 32kg

21/15/9
Wall Climbs
Thrusters
Ring Dips.
22:19, shoulder stripper.👍

3 rds. for time

OHS X 34
DL X 34
WB x 34

Timecap 34 min.

Push-ups & single unders

Every minute on the minute

Odd: 10 push up
Even: 30 single unders (X-hyppy jos ei narua)

10 9 8 7 6 5 4 3 2 1
Pull-ups
KB Swings
Burpees

2000m row
50 pistols
30 hpc 70KG
10 mu

4 Rounds

50 Double unders

20 Wallballs

10 Hand release push ups

5 Muscle ups Modded to 10/10 PU/Dips

Time is approximate, this was horrible. I hate high volume but its what I need the most work on.