2 sets
5 min easy pace 40-50 rpm
4 min easy / moderate pace 45-55 rpm
3 min moderate pace 50-60 rpm
2 min moderate / fast pace 55-65 rpm
1 min fast pace 60-70 rpm

Rest 3 min between sets

"Murph"
1600 m run
100 pull ups
200 push ups
300 air squats
1600m run

(Games style)

4 Al Fresco Rounds for time, 40 burpees, 30 press ups, 20 44lb thrusters, 10 22lb wall balls, 5 kettlebell swings (pair of 1 Pood kettlebells). 30:08.

For time

• 100 Cal row
• 50 Pullups
• 25 Burbee box jump overs 24"
• 25 Squat Cleans 60kg
• 25 S2O 60kg
• 25 Bar facing burbees
• 50 T2B
• 100 Double unders

6 Sets
KB single arm Front Rack carry - Right (30 secs)
25 Jumping Jacks (light rhythm)
KB single arm Front Rack carry - Left (30 secs)
5 tempo knee push ups (3 seconds on the way down, 3 seconds on the way up, 0 seconds rest in bottom and upright position
25 Jumping Jacks (light rhythm)
90 sec walk

(c) Peter Koopmans

4 rounds for time of

*20 pull up
*25 push up
*30 Hollow rock
*40 squats

3 min rest in between each round

10 MINUTE AMRAP:
1, 2, 3 reps cont'd of
DB THRUSTERS @35/20
CTB PULL-UPS

EMOM 10

• Row 100m as hard as you can and relax for the rest of the minute.

Complete as many rounds as possible in 10 minutes of:

• 10 handstand push-ups to 6-in. deficit
• 20-calorie row
• 30 single-legged squats, alternating

15 Min amrap

• 5m Handstand walk
• 10 Russian double kettlebell swings 2x20kg
• 15 V situps
• 20 Air squats
• 25 seconds in the plank

Score is your total amount of reps - Each m. of handstand walk and each second of the plank counts as a rep