4 rft:

60 DU
10 thrusters @70kg

Four sets of two reps of box jumps as high as possible

5 rounds

5-10 push ups
15 abmat situps

10 kierrosta:
- 10 cal assault bike
- 11 cal SkiErg
- 12 cal Bike-erg
- 13 cal Row

Wall walk to HS kick
Wall walk to HS hold
Kick to banded HS
Wall walk to HSW

For Time;

3 Rounds of
10 Squat snatch 40kg
10 Bar over Burpees
20 Pull Ups
Then:
3 Rounds of
8 Squat Snatch 50kg
10 Bar over Burpees
10 C2B
Then:
3 Rounds of:
6 Squat snatch 60kg
10 Bar over Burpees
5 Bar MU

30 Min Time Cap! Change the weights yourself

40 pull ups
50 du
20 c2b
50 du
10 mu
50 du

85 min

1.Aerobic work
For 75 min: 3 min run/1 min walk
PK1-PK2
12.5 km
6.14/4.21 min/km

2.Strength
5 rounds of:
10 push ups
20 hollow rocks

17 Min AMRAP
26 Air Squats
7 Sumo Deadlifts, 175/120
17 Burpees over Bar

Three sets of:

Banded Glute Bridges x 25 reps @ 11X1
Rest as needed

Glute-Ham Raises x 6-8 @ 21X1
Rest as needed

Chinese Planks x 60 seconds
Rest as needed