Complete 2 rounds of the following:

10 Pull Ups
10 Jump Lunges
10 Push Ups On Dome
10 TRX Pull Ups Off The Floor
10 Jump Squats
10 TRX Push Ups
10 Single Ball Leg Curls
10 TRX Reverse Crunch
10 Vipr Overhead Press
1000m Row

AMRAP 20 Minutes
Row 250/200m
15 Power Snatch 75/55lbs
2 Legless Rope Climbs

Maastaveto 6x3x80%
Kyykky 5x4-6
Hyvää Huomenta @ Safety Squat Bar 4x6
Reverse Hyper 3x8-15

*** Deload Week ***

A.
Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps
30 Wallballs (20/14)

B.
Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between

7x100m spirint

work/rest 1:1

3 x 3 turkish get up / hand

30/20 reps for time of:
Ring Muscle Ups

Choose ONE of the following sports:
Swim 60:00 @ 85% desired race pace
Bike 60:00 @ 85% desired race pace
Run 60:00 @ 85% desired race pace
Row 60:00 @ 85% desired race pace

10 rounds - 30s burpees/ 30 sec rest / 30 sec 2x 17.5 squat thrusters / 30 sec rest

5x8 Deadlift
AHAP but perfect form