60 calorie row 3:47 seconds
50 KTW
40 wall balls
30 cleans 65lbs
20 Burpees

14:00 cap

*tc 20min

3@barbell, 1@up to the maximum of the day, rest btw sets 2min

Friday

• Tabata kyykyt
• Tabata vatsat
• Tabata rengassoutu

40 WBS
30 Burpees
20 Bar Muscle Ups
30 Burpees
40 WBS

3 rounds, each round for time, of:
Row, 250 m
10 Kettlebell Swings, 70 lbs
10 Burpees
10 Kettlebell Swings, 70 lbs
10 Burpees
10 Kettlebell Swings, 70 lbs
Row, 250 m
Resting 12 mins between each round.

1. 40s x row
2. 6-10 pull-ups (unbroken reps)
3. 8 x Hang DB's Clean & Jerks
4. 40s x bike erg
5. 6 x deadlifts
6. 6-10 T2Bs (unbroken reps)

• 45-60 Min of:
Assault Bike @ 50-60% MHR

Neck Shear [1:00 - 2:15]

For Time:
Assault Bike 100 Kcal @ max effort
5:00 rest
Row 100 Kcal @ max effort