5 RFT:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

For Time:
- 500 DU Or 1000 Sigles
- Every time you break do 10 burpees

• 3 Round of:
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
MB Wall Ball (9/6Kg) 1:00 @ max reps
Assault Bike 1:00 @ max Kcal
3:00 rest each round

3-2-1-3-2-1+

Rest 2min between sets. Last set is AMRAP set.

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

Joka alkava min 4 kierrosta

*1-2 x köysikiipeily tai kolme laskeutumista
*10 wall ball
*10-20 DU / SU

For time
50-40-30-20-10 - Air squat
25-20-15-10-5 - Barbell row 50kg/35kg
5-4-3-2-1 - Wall climb

Scale up Wall climb with (deficit) Strict HSPUs if appropriate.
Timecap: 16min

5 kierrosta

200m juoksu
2 min lepo
1 kierros cindyä

Open gym 12-1:00

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats 2x22,5/15

After Each Round: 30 Double Unders