5 min
0 - 1 from forearms
1 - 2 from hands
2 - 3 leg elevated
3 - 4 other leg elevated
4 - 5 back to forearms

20 Squats
400m Run
20 KB Swings
400m Run
20 Lunges
400m Run
20 Burpees
400m Run
20 Chest to Bar
400m Run
20 Shoulder Press
400m Run

3×10-15 Bent-over Dumbbell row

light,medium heavy , heavy

4-5 rounds for quality

kb snatch 10+10
rope climb 1-6
GHD sit up 10-15
HSPU 5-10
Push Sled n. 20m

1 min hang from the bar, do one strict pull up every 10 seconds
1min rest
5min AMRAP
10 mountainclimbers
10 DUs
10 deadlifts 60kg/40kg
1 min rest
1 min at the top of the dip, do one dip on every 10 seconds

Lift every 15 sec for 4 mins
power clean + hang power clean
-one min rest-
lift every 10 sec for 3 mins
one squat clean

3 x 3 70 %

4 rounds
300m row
12 thrusters 50kg/35kg

“Filthier Fiftyfive”
50 double unders
5 front squat 70/45kg
50 walking lunge steps
5 front squat 70/45kg
50 box overs
5 front squat 70/45kg
50 jumping squats
5 front squat 70/45kg
50 burpees
5 front squat 70/45kg
50 double unders

1k run
30 kb swings 24kg/6kg
20 pull ups
30 wall balls 9kg/6kg
20 C2Bs
1k row