3 rounds for time of:

• Run 800 meters
• 30 pull-ups
• 40 push-ups
• 50 squats

A: Shoulder press 5-5-5+
B: Bench Press 3x10
C: DB Shoulder flys 2set
D: Standing Incline Cable press 2set
E: Over head triceps Cable extensions 2set

2000m bike
50 pull up
40 front squat 60kg
30 t2b
20 burpee box jump over
10 thruster 60kg
2000m bike

4 squats per min for 12 min

2x16 lunges

20 min

2/4/6/8/10..... with 1x17.5 kg DB

• Alternating Hang power Cleans
• Alternating reverse lunges w. DB on Shoulder
• Goblet squats
• Burpees over DB

4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-

mobility

Weighted pull up 3x6x12.5
Bodyweight 2x10

Amrap 3'
21 ohs 35kg
21 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
18 ohs 40kg
18 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
15 ohs 45kg
15 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
12 ohs 50kg
12 lateral burpees
Max effort cal bike erg