‘The MisFit Triathalon’

Row 2k
Assault Bike 3 miles
Run 1 mile

3-position snatch 6x(1+1+1) (hips, knee, ground)

For time:

Row 500m
50 Situps
Row 500m
50 KB swing
Row 500m
50 situps
Row 500m
50 KB swing
Row 500m

For Time:
20 x Front rack lunges (40/30kg)
20 x CTB
20 x Back Rack Lunges (40/30kg)
20 x Backside burpee
20 x Wall Ball (9/6kg)

Supertrail run
1 mile row

Floor Press 5x10

4x16 (heavier than last week, keep sets unbroken)

Voima:
Lattiapenkki 5x2

Wod:
Muscle up 5-4-3-2-1
Push press 25-20-15-10-5
@60kg/40kg

B.
3-5 rounds:
500 m row
15 bench press ( 30/50 kg or 50%/max)

5 Hspu
10 pistol squat (alternating)
15 pull ups