8 km with mike around the lakes

Back Squat 5x3 (85%)

10 Minute AMRAP

30 su
10 pu
10 as

8rounds +29 su

Pair wod:
100 sit ups
100 lunges (35 kg)
100 wall balls
100 cal row

Row 5021 m
Motstand: 3
Tid: 24 min 13 sek (ca. 48 min for 10K)

Kcal: 281 (978 kcal/hour)
Tempo ca. 2:30 min/500m

AMRAP for 8 min:

10 pull ups
10 burpees
10 ab mat sit ups

Pair wod, 15 min AMRAP:
Station 1:
10 box jumps
10 push ups

Station 2:
10 burpees
10 sit ups

#MetCon | 21-18-15-12-9-6-3 reps for time of:

• box jumps (60/40 cm)
• sit-ups

21 18 15 12 9 6 3
WallBall
KB Swings
Push-Ups

Front squat 10 x 4