Every 3 min for 36 min
A. 30/24 Cal Ski Erg
B. 400 m Speed Fit Run
C. 100 m Sled Push RX 100 kg
D. 400 m Run
Pull
4×10 Deadlift
4×8 Pull ups
4×10 Snatch grip high pull
3ssx 12 Ring rows + 10 pull over
3x 8R/8L Side throws ball + 50/80 mountain climber
Upper strength Strength
Bench press 4x 8
Strict press 4×8
2-4-6-8-10-12-14-16 Strict pulls ups, Dips, Pull over, Turkish sit ups
