Odd: 5 Push press (heavy)
Even: 30-45s. Handstand hold

20 rope climbs for time.
*other person is climbing while other person is rowing/biking moderate pace ( no sunday pace).
*men row ~2:00/500m, bike 300-400 wats. Ladies ~2:15/500m, bike 200-300 wats.

5 sets of:
Deadlift x 6 reps
Rest 2-3min
(Build load over the course of the five sets)

AMRAP in 15 minutes

10 Thrusters 50/35kg
20 Double unders
15 Box jumps 24/20"
40 Double unders

1-3 Rope Climb,
10 Passthrough,
5-10 GHD Hip Extension

3x5 @ 75/80/85%
+2,5kg edelliseen sykliin...

3 rounds

1 x Stairs or 400m Run
20 x Clean and Jerk @ 42.5kg/30kg

Any variation of C&J ok.

2 min frog split
1 min hollow hold
2 min pancake split
1 min hollow rocks
2 min front split
1 min superman hold
2 min front split (other leg)
1 min superman rocks

3x
200m row
10 burbees
15 American swings 24/16kg

*go as fast as possible every round, record times of each round.
*rest 2min between intervals.

Bench press 5 x 3

30 minutes of:

1 min 250/200 Meter Row
2 min Dumbbell Push press x 15
3 min Box Jump x 15
4 min Goblet Squats x 15
5 min Rest