Pull ups
Burbeee
Air squats
Hspu
Du
10-9-8-7-6-5-4-3-2-1 on time

Go every 4:30 x 5 rounds;
500 Meter Row
1:00 Single Unders

Looking for consistent or slightly increasing row speeds.

Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.

EMOM20
-15cal row
-15cal ski
-15cal bike erg
-15 t2b

On the 3:00 x 3 Supersets:

3 - 6 Weighted GHD Hip Extension
3-6 Chest supported dumbbell Rows

Treenausta

FILTHY FIFTHY WITH KB'S

• Swing 50
• v-ups / crunch 50
• clean 50
• push up 50
• goblet squat 50
• hanging knee raises 50
• high pull 50
• walking lunges 50
• jerk / push press 50
• burpees 50

5x60%
3x70%
2x80%
2x90%
1x95%

3x2
3x1

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg

3x
5 Lower Range Bent Over Rows (single DB) 25kg
5 Upper Range Bent Over Rows
5 Full Range Bent Over Rows
12 DB biceps
16 DB cossack squats