Basic Endurance 50

5 Min Bike Erg
5 Min Row Erg
5 Min:
5 Strict Pull UPS
5 Strict HSPU
10 Pistols, alternating

3 rounds
10-20sec pull up top hold
Rest 60sec
10-20sec ring dip bottom hold
Rest 60sec
10-20sec ring dip top hold
Rest 60sec

2 ROUNDS: AMRAP 2 (a+b+a+b)

A. AMRAP 2
30sec handstand hold
Max reps empty barbell strict press

Rest 1min

B. AMRAP 2
30sec max reps Kipping pull up/ c2b/ strict pull up
Max reps empty barbell bent over row

Rest 1min

Intervals 6 x 30s On / 30s Off

1) c2bike
2) DU
3) ski
4) plank or hollow hold

(Total 24min)

32min emom
Row 15/12cal tc45s
Clean and jerk @increasing weight
Bike/box step up
Rest

EMOM 40

1) 9-17 cal koneella
2) 45s viivajuoksua
3) 5-10 KP/KK raakapunnerrusta
4) Lepo

A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B.
Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C.
Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

20 wall-ball shots (6/9 kg)
10 med-ball weighted pull-ups (6/9 kg)

L-sit hold
Bench press

5x6 Bent Over row
rest 2min btw sets

Four sets of three