3 Rounds

250m Row / 500m Bike / 200m Run
30 Push-Ups
20 Pull-Ups / Ring Row

250m Row / 500m Bike / 200m Run
30 DB’s Gorilla Row
20 DB’s Arnold Press

250m Row / 500m Bike / 200m Run
30 Box Dips / Rower Dips
20 BB Biceps Curls

Row = Easy pace, strong pull

A) 12-10-8 push press
Start @50-60% 1rm, add weight each round

B) 3 rounds for quality
8-12 handstand push-up / box HSPU
15-20 v-up
20-30s wall handstand hold
20-30s hollow hold

E2MOM x 20

1) row
2) ski
3) bike
4) 2-5 rope climb

Deadlift for load:
#1: 1 rep

3 rounds for quality
4+4 Heel wrapped pistol

20-30s Pistol squat balance right foot
20-30s Pistol squat balance left foot
https://www.instagram.com/p/CLVJ9wkny0C/?igshid=YmMyMTA2M2Y=

AMRAP 16. IGYG

5 Deadlift 140/90kg
12/9 Cal Row
4 ROB

Full Round Then Change.

3 Rounds For Time:
500/400m Row
21-15-9 Deadlifts

KILOS: 102.5/70

EMOM 40
1. 15 Goblet Squat
2. 10 Ring Row
3. 20 Sit-Ups
4. 20 Box Dips
5. 15 V-ups / Tuck ups
6. 15 Push-Ups
7. 10 Chin-Ups
8. 40sec Plank Hold


Front Squat for load:
#1: 10 reps

AMRAP 10
12 Shoulder to Overhead 42,5/30kg
10 Pullups
12 Front Squats
10 Box Jumps