every round 6x bench press and 8 chin ups
2min rest between sets

For time

• 400-meter run
• 30 box jump-overs
• 800-meter run
• 30 box jump-overs
• 400-meter run

♀ 24-inch box
♂ 30-inch box

bench press and chin up

Bench press and 8x chin ups

Intervals
8x3min on/1min Off:

A)
- Erg For Meters

B)
- 5 DB Thruster (2x DB)
- 10 Burpee Over DB

C)
- Erg For Meters

D)
- 5 Shuttle Run (10m+10m)
- 10 WB

Accessories
3-4x For Quality:

• 15/15 Side Plank Hip Dip
• 30/30m KB Suitcase Carry

75%
85%
90%
90%

Engine

For Time:

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 20 V-Up

Into,

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 5 Wall Walk

—-> Easy 5-10 Z2 Recovery Erg

Skill

Emomx10-15
1) skill of your choice
2) rest
(3) rest)

Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

Every round 6 bench press and 10 chin up
8 rounds
2min rest between sets

3 phase TRX row 5x5

kipping pull up w. slow eccentric last rep 5x2-3 rep