5x for time
10 HSPU (kippaamalla)
10 Pullup (kippaamalla)
10 Squat Clean 50kg

3x
4 Front rack reverse lunges
4 Front Squat
4 Back squat
2-4min teet

For Time:
9-7-5-15-12-9
Deadlift
Burpee pull-up
Rx 100kg

2-3rounds:

10-20 GHD sit uo / scaled V-up
40-60s D ball hold

For Time

50 cal
1 min break
40 cal
1 min break
30 cal
1 min break
20
1 min break
10 cal

AMRAP’6
10 box jump over
10 Alt. front rack lunges
7 hang power cleans
4 front squat

Bb 40kg

90 minutes @ HR Zone 1-2

You can use ergos as you like.

Pull Up

5x2 Weighted Pull Ups + 4-8 C2B Pull Ups
Rest 230 between sets

1) run 200 m
2) 5 GTOH
3) rest

Q7AV

A)
Floor Press in Bridge
5-5-5-5
- Build weight each set from light to moderate/heavy

B)
AMRAP Set at 70% of the final set weight from above.
- Use a spotter!

In 10:00
5 Rounds
9 Toes to Bar
9 Push Press (135/95)
Max Calorie Bike Erg in Remaining Time