2000m row HR under 144 bpm
500m 80% of max HR
1A) Weighted ring dips 5x2x80%
1B) Spider man push ups 5×8
2) 10 min AMRAP
300m run
5 HSPU
5 hang power cleans 60kg/40kg
5 STOH 60kg/40kg
21 wall balls 9kg/6kg
15 box jump overs 60cm/50cm
9 devils press 22,5kg/15kg
30 burpee box jumps 60cm/50cm
60 DUs
20 T2B
20 deadlifts 100kg/75kg
8 rope climbs
45 min PK
3000m jog
50 cal Airbike
300m run
8 HSPU
8 kb swings 24kg/16kg
1500m row HR under 144 bpm
500m 80% of max HR
1A) Weighted ring dips 4x2x80%
1B) Spider man push ups 4×8
2) 4 rounds
15 cal row
10 ring push ups
10 pistol squats, alternating
4 Bar Mus
15s HS
10m HS-walk
6 strict pull ups