4x6 min run, rest 1,5 minutes between sets. Same speed all sets, same speed as two weeks ago.

10 strict pull ups
10 strict ring dips

How far have you progressed in 24/25 days? Check your workout log from February 20th to see how many rounds/reps you got and go beat your previous score!

Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s) -53/35 5 rounds with 35, 3 rounds with 26
7 x Pullups
15 x squats

Before: finished 7 rounds
After: 8 rounds + 23 reps

5 rounds for time of:

• Swim 50 meters
• 25 push-ups

21/15/9 wall climbs, ring dips, dumbbell deadlifts (30kg dumbbells/20kg dumbbells).

13-11-9-7-5 reps for time of:

• Muscle-ups
• Squat snatches

Men use 135-lb. barbell
Women use 95-lb. barbell

Double unders
Sit ups
50-40-30-20-10

300cal bike
Every 20cal
10m Sled push 150kg + 4 strict pull up

for time:

20 rounds of

500m Ergo bike
3 strict Pull-ups
7 T2B

for time, with a partner:

200 meter run
100 double unders
200 meter run
100 GHD sit-ups
200 meter run
100 pull-ups
200 meter run
100 wall balls (20/14)
200 meter run
100 burpees
200 meter run
100 KB swings (70/55)
200 meter run
100 second L-sit hold
200 meter run
100 T2B