5 Rounds:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Skierg
AMRAP Cals on Bike
Rest 4:00 between rounds

3 rounds:
8/8 rumainian split squats @ 20lbs dbs
8/8 1 arm seated DB press @ 40lbs
8 strict chin ups
+
2 rounds
15 cuban curls @ 10lbs dBs
10/10 pallof press

32 box jumps
400m run
32 ring dips
400m
32 tire flips
400m
32 v-ups
400m

Warm Up

200 MR

20 KB Swings

20 OH Squats

20 Push Ups

Strength

7 x 3

Thrusters @ 165#

5 Knees to Chest between each round

15 min AMRAP

3 HSPU

6 Burpee Box Jumps @24"

12 KB Swing 2 pood

10’ AMRAP

10 Box Jumps
10 Pull Ups
10 Up & Down

Hang squat snatch 3-3-3-3-3-3-3 reps

10550 m c2 bike
10550 m ski
10550 m row
10550 m assault bike

Hr limit 150/min

10 thruster 40 kg
15 abmat
20 kbs 32 kg
30 du
20 kbs 32 kg
15 abmat
10 thruster 40 kg

conditioning

1 Squat Snatch (165/115#)
2 Box Jumps (30/24")
3 Push Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115#)
6 Chest Slapping Pushups
7 Deadlifts (165/115#)
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side - 20 total)
11 Wallballs (30/20#)

A. 20 times each side – Plank Slides
20 Reverse V-ups
10 GHD sit ups
Repeat 3 times

B. 10 Strist T2B
15 Weighted sit ups
45 sec Side Plank
Repeat 3 times

C. 20 each side Russian Twist
20 leg lifts
10 Ring row uots
Repeat 3 times

D. Cardio session 40 min