From 0:00 to 4:00
Row 500/400 m
Plyo Box Burpees Jump Overs (60/50 cm) 10 reps
C2B Pull Ups 10 reps
From 4:00 to 9:00 rest
From 9:00 to 15:00
Row 750/600 m
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
C2B Pull Ups 20 reps
From 15:00 to 20:00 rest
From 20:00 to 28:00
Row 1000/800 m
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
C2B Pull Ups 30 reps

5 rounds of:
60s wall ball twists alt sides AMRAP
60s rest

15-12-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
*After Each Round: 100' Handstand Walk

Banded deadlift 4x6

135 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

2.Bench press
A. 7 RM

B. 3 x 5 @ 7 RM

3.Aerobic work
A. Easy bike for 45 min
18150 m
Avg. 2.28/1000 m
HR 122/132

Amrap 8
15 deadlift 60kg
12 box jump over 60cm
9 push jerk 60kg
Rest 4'
Amrap 8
15 deadlift 50kg
12 box jump over 60cm
9 push jerk 50kg

Build to Heavy Double 

4 rounds for time

30 box jumps
15 toes to bar

then

3 x

600 m row easy
työ:lepo 1:0,5

6 x E2MOM

3 x man maker (2x35-50lbs)
5 x deadlift (aloita n. 60-70%, lisää painoa joka kierroksella
10-12x toes to bar

(yhteensä 18 min)

Practice HSPU
Beginner:
Wall climb push through drill + Kick up to handstand
Intermediate:
Find stable tripod + practice kipping
Advanced:
3x Amrap kipping HSPU rpe 7
+
2rounds
30sec on/60sec off for 8min(3sets/each exercise)
1: Row for cal, damper setting 1
2: Amrap Bar facing Burpees
5min rest