8 min AMRAP
10 cal row
10 ring push ups
10 T2B

With partner
3x16 cal burst (80-90% tehot- RPE 9)
Rest 70s between sets

B1. Bulgarian Squat x 12 o/v (RPE8)
B2. Hanging Leg Lift (strict) x Max
B3. Kipping Ring Muscle Up x 8
3 rounds

14-12-10-8-6-4 reps for time:
- Barbell Bent Over Row
- STOH
Weight: 42/30kg

Every time you break complete:
20 V-ups

BENCHMARK WEEK

"Fight gone bad"
3 rounds for total reps in 17min
1min wall ball 20/14
1min sumo deadlift high-pull 35/25
1min box jump 20"
1min push press 35/25
1min row for cal
1min rest

Every 2:00 for 6 sets:
5-10 handstand push-ups
– rest of time easy pace ergo
-strict/kipping/box

45 min PK
30 s at the bottom of OHS
30 s + 30 s one arm plank
1 km row
10+10 kb windmill
10 box step overs
100 rope jumps
1 km air bike
30 s HBH
30s ABH
20 alternating side squats, move as low as possible

AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups @heavy DB, box 60/50cm
21 Anchored Sit-Ups

Goal: 5+ rounds

Kyykky Max1

15 Rounds

5 Hand Release Push-Up
4 V-Ups
3 Burpees To Target
2 Pull-Ups
1 Power Clean and Jerk 70/50