5 rounds of
10 walking lunges KB overhead 2x16kg
10 weighted sit-up 17,5kg DB
10 walking lunges KB front rack 2x16kg
6....10 T2B increasing every round

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90

5 K rowing
Motstand 3
Lå på Ca. 2,44 min/500m (rolig)
Tid: 27:57min
259 kcal (647 kcal/hour)

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

Test: Perform max reps unbroken push-ups.

For time:
50 Pistols (alternating legs)
25 Ring Dips
40 Pistols (alternating legs)
20 Ring Dips
30 Pistols (alternating legs)
15 Ring Dips
20 Pistols (alternating legs)
10 Ring Dips
10 Pistols (alternating legs)
5 Ring Dips

Run Fr-an. For time:
* 400m run
* 21 thrusters (45/30kg)
* 21 pull-ups
* 2min rest
* 400m run
* 15 thrusters (45/30kg)
* 15 pull-ups
* 2min rest
* 400m run
* 9 thrusters (45/30kg)
* 9 pull-ups

Complete as many rounds as possible in 10 minutes of:

• 10 box jumps, 40-inch box
• 20 one-legged squats, alternating

Post rounds completed to comments.

3 rounds
20 L-Pull up
30 toes to bar
40 burpees
800m run

10 min power snatch every 30 sec