3 rounds:

On the Minute x 10

Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Under

OR

2x5 min emom + 2 min rest

14 MU/C2B

OR

HSPU strength

Six rounds for time of:
* 24 Squats
* 24 Push-ups
* 24 Walking lunge steps
* 100 Double unders

Do 10 x 200m running sprints.

Rest as needed between rounds - This is a workout where you are supposed to go all fucking out - its okay to just lie down for a couple of minutes after each round - Make it hurt!!!!

Note details

TIMES TO BEAT

Beginner athlete: 0min 45sec
Average athlete: 0min 37sec
Advanced athlete: 0min 30sec
Elite athlete: 0min 22sec
Regional athlete: 0min 19sec

lepoja

Barbell row
5 x 10

20 I Go U Go

12 wall balls @ 6kg
9 deadlifts @ 45kg
6 burpees over bar

Muun laista elämää.

Build up to Heavy 6 (3/3)

3 people
500 DL
Plank, raises, russian twist.
200m run is the pacing

30 min do as many as possible.

CNJ 6x1
Strict press 5x5
Back squat 5x2