Row progression
3x800m interval with 1 min 30s rest, straight after last set
15 min under 144bpm

Push press 3x3x90%

2) Row progression
5km PK2

3 rounds
Max unbroken reps (-2) pull-up / ring row
Max unbroken reps (-2) push-up
1,5min rest

For time
Buy in 20 pull ups
then 2 rounds
10 deadlifts 150kg/110kg
20 m waiters walk 20kg/10kg
6 power wheel roll outs with barbell

Weighted pull ups 3x5x40%

4 Rounds:
10 Jumping lunges with light DBs
10 Bodyweight jumping lunges

Drop the DBs immediately after finishing the first 10 reps and continue without for 10 more reps.
Rest 90 seconds between rounds.

Push press 3x5x85%

Rest day- what did you do?

BENCHMARK WEEK

"Angie"
For time
100 pull-up
100 push-up
100 sit-up
100 air squat