For time

Ladder drills 15min
30-50min!
1min : 1min
1) Row - SL deadlift
2) Shuttle run - Thred the needle/side plank
3)Single under - Gymnastic swim
4) Bike - Bulgarian split
5) Squat jump - Copenhagen plank
6) Ski - TGU get up
HR 60-70%

4 rounds

10-15 air squat
10 kb swing (heavy/-ish)

6 rounds

5-10 pull-up
10-20 push-up

1-2 min rest

E4mom x5:
20 cal C2 bike
20 wall ball

For bike: damper at 10. Aim for 70+ rpm.
Try to go ub w/ wb.

Should be roughly 1-1 work-rest ratio.

3 rounds

1:00 erg
5+5 windmill
1+1 perfect stretch
10 scapula pull-up
5 downsdogs

5 round
Amrap 4
40 shuttle run (8m)
30 cal bike erg
Max effort burpees

A.
90 push-up
90 strict pull-up
90 strict dip
90 ring row
90 strict hspu
90 ring row
90 strict dip
90 strict pull-up
90 push-up

B.
14-12-10-8-6
1. Push-up
2. Bicep curl (BB)
3. Skull crusher (DB)
4. Low bar pull-up

30 Min AMRAP

• 500m ERG (should take about 1.20 at a semi-high sustainable pace)
• 20 (10+10) single handed deadlift 17.5
• 20 (10+10) "mini windmills" (DB ned af ben)
• 10 T2R

WU
3rds
7x air squat
7x sit up
7x KB/DB swing