4X 3min amrap, rest 3min between every round.

21 OHS 30kg, 21 burpee over rower + rest of the time cal row

18 OHS 35kg, 18 burpee....
15 OHS 40kg, 15 burpee....
12 OHS 47,5kg, 12 burpee....

3km TT

Result: 00:12:31

Result: 0

Result: 1

Sprint Intervals;

60m (on track) - 9.50, 8.40, 8.10, 7.90, 7.66, 7.60, 7.53, 7.47, 7.57, 7.69
138m (150yds)(on track) - 18.72, 18.78

• 50 Situps 10/9/8/7/6/5:
  • Decline(115)
  • Flat(95)
  • Incline(65)
  • DB Fly(30)
• 50 Situps

Weighted Ring dip
5-5-3-3-3 (8-12-16-20-24kg)

Work up to a 20 rep max on Back Squat

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!
1+ means AMRAP!

For Time:
10 Rope Climbs

16’ AMRAP of:

8+8 One-Arm-DB Hang Power Clean & Shoulder to Over Head 22,5/15

10 Burpees Box Jump

10-15 wb
10-15 sit up
30-50 du’s
10-15 cal row