4 rounds

7 pull ups
10 sit up 6/4kg
10 push ups

1-2 min rest between rounds

1500m Ski Erg.
300 DU's
3000m Run

Try other variations depending on fitness and health
Full Body conditioning endurance day 1
10 pushups
1 min plank
10 Squats
10 lunges
30 Russian twists
30 seconds mountain climbers

Repeat 3 times.

Rest day

Ladder 10:00
3 box jump over 60cm
3 ttb
3 push jerk 60 kg
3 ctb
Aggiungi 3 reps ogni giro

6 ROUND FOR TIME OF:
20 THRUSTER 40/30 30/20
20 PULL UP

• 1min. Row/Bike/Run

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Kipping swings
  5 Muscle clean + Front squat

• 30s. Row/Bike/Run

• 2 rds:
  30 DU's
  3 Power clean
  5 C2B
  5 Push up
  10 Air squat

• Mobility...

7 x Every 1:30 @ 60-80% (Power Snatch)
Snatch Deadlift + Snatch Pull + Pause Power Snatch on Knee (pause 3 sec.)

Squat clean 4x2 reps

For time:

Row 3000m