3 x OTM8, 2min rest between

1)
Odd: air runner
Even: 5-10 HSPU

2)
Odd: ski erg
Even: 10-15 toes to Bar

3)
Odd: bike erg
Even: 10 DB bench press

5 Rounds For Quality:
6+6 KB or DB Turkish Sit-Up
12+12 1-Arm DB Upright Row
Into External Rotation
60s KB Plank Drag Through
35 Seated Banded Hip Abduction

6 x e5m:
A) 20/15cal Bike-Erg
20 Air Squat
15 Box Jump Step Down
B) 20/15cal Row
8 D-Ball Over Shoulder
20m D-Ball Bearhug Carry

3 rounds for quality:

6 strict hspu
6 strict pull-up
12 hr push-up
12 toest to bar

Squat clean 4x2 reps

27 21 15 9
Deadlift 93kg
Ttb
Cal row

4 sets reverse lunge
8+8 reps/Leg
-> go heavy!

Rest 2min between sets

Barbell, DBs, kbs…

8-8-8-6-6

Go every 2:30

1 round
50x jump rope
4x KB high pull
4x sit ups
4x KB swing OH
4x v-ups

2 round
50x jump rope
6x KB high pull
6x sit ups
6x KB swing OH
6x v-ups

3 round
50x jump rope
8x KB high pull
8x sit ups
8x KB swing OH
8x v-ups

4 round
50x jump rope
10x KB high pull
10x sit ups
10x KB swing OH
10x v-ups

5 round
50x jump rope
12x KB high pull
12x sit ups
12x KB swing OH
12x v-ups

6 round
50x jump rope
14x KB high pull
14x sit ups
14x KB swing OH
14x v-ups

4 rounds for time:

15 cal echo bike
15 kb swings

Q7AV