5 rounds for time:
* 12 HSPU
* 18 GHD sit-up
* 24 box step-up

AM: 40 min
60 s. run/60 s. walk
5.8 km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 2x2

2.Conditioning
WORKOUT 5, row progression
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.4
Round 2: 2.09.7

3.Accessory
A. 4 sets:
8 shoulder press - 25 25 27 27 kg

B. Tabata bicep curls - 12 reps, 10 kg barbell

3 min ski erg
3x
10 each side Seated Shoulder External Rotation
10 Seated Band Face Pull
10 9090 Overhead Raise
8 Single Arm Banded Lateral Raise

---

Every 1 min for 6 mins do:
15 Toes-to-bars
-- Rest 2 mins --
Every 1 min for 6 mins do:
Handstand Walk, 10m

A,
Sumo Deadlift 7-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Farmers Hold, 24/16kg
--then--
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Front Rack Hold
--then--
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Overhead Hold
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Kettlebell Deadlifts
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Goblet Squats
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Single Arm Kettlebell Push Press

Kettlebell Deadlifts- edit in the number of reps achieved
Goblet Squats- edit in the number of reps achieved
Single Arm Kettlebell Push Press- edit in the number of reps achieved

Complete in teams of 2.

Double Unders can only be done while the weight is being held.

Switch when the partner on the rope finishes.

C,
For quality:
100 Seated Band Leg Curls
100 Seated Calf Raises
Banded Lateral Walk, L 30m/R 30m

Accumulate the following in as few sets as possible.

135 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Conditioning
PK2 - VK1
For 40 min:
10 min bike
10 min row
HR: 143/166

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

WRK(25)
WRK 10:00 REST 4:00 WRK 10:00
8 reverse lunge w/curl
16 alternating sit ups
24 dumbbell hopovers
16 russian twist(2ct)
8 bridged press to fly(lying on your back, hips up, press db's up together over chest, fly out at the top, back in and bring db's down together)

Finisher
15 arm circles forward
15 arm circles backward
1:00 butterfly stretch

45 min
90 s. run/60 s. walk
6.7 km, 6.51 min/km
HR 120/154

Bench press with rubber band

1x8
3x5
3x3
2x1
3x6
2xmax (same as 1x8)

AMRAP 20 min:

5 DB push jerks, left arm
5 DB push jerks, right arm
10 push ups
15 calorie row

145 min

1.BMU
- 20 reps

2.Gymnastics & aerobic work
For 60 min:
5 min bike
8 CTB + 20 DU + 10 GHDSU
5 min echo bike or run
8 pull up + 10 BJO + 10 GHDSU

3.Strength
A. Shoulder press
3 x 8 x 27

B. 3 ss:
10 incline DB press
8-10 single arm DB row

C. 2 ss:
12 DB lateral raise
8 bicep curl
12 plate front raise