4 Rounds, On the 4:00:
12 Thrusters (95/65)
15/12 Calorie Bike
250 Meter Shuttle Sprints

4x8min (2min rest)

A) Row 20/15Cal.
Run x2
Row 15/10 Cal.
Run x2
Row ME

B) 4 Rounds, new every 2nd minute
Assault Bike 12/8 Cal. + Sprint

C) Run 800m
+
AMRAP
10 KB Swings
10 Goblet Squats
20m ”Run” with KB

D) 4 Rounds, new every 2nd minute
SkiErg 10/7 Cal. + 10 Box Jump Overs

Easy pace

50min AMRAP

800m run

20 Air Squat
20 Lunge
20 Box Step Up
20 Flutter Kicks
20 Bicycle abs

800m rum

20 Push Up
20 Ring Row
20 Box Dip
20 Back ext.
20 TuckUps

800 m row
400 m kb/DB farmer carry 50-80/30-53
40 DU (120 singles)
40 Ab mat sit ups
40 HRPU
800 m run (1 track lap)
40 kb swings 53/35
40 DU
40 Ab mat sit ups
40 HRPU

25 minute time cap

5 sets, rest as needed

unbroken sets of:
n Strict MU
n+1 Kipping MU
n+2 Ring Dip
n+3 TTR (toes through rings)

Rep scheme increases by one on each movement. For example: 2 Strict MU, 3 Kipping MU, 4 Ring Dip, 5 TTR.

Find your max unbroken set of the day!

Scale if needed. (You can do banded MU transitions + Ring Dips and then jump into higher rings for the TTR)

For Time:
100-80-60-40-20:
Double Unders
50-40-30-20-10:
AbMat Sit-Ups
10-8-6-4-2:
Deadlift (275/185)

Accumulate
100-150 Banded Leg Curls
75-100 Banded Pull-aparts
40-50 Banded Pull-throughs

4x6-10 Strict Pullups
-lepo 90-120s.

Skaalaus:
Ring row 4x8

3k row
300 DUs

Front squat 1RM