Every 3 min for 30 min A. 500 m Run, B. 3 Rounds Chelsea (EMOM 5 Pull Ups, 10 Push Ups, 15 Squat).
Strength upper body
5×5 bench press 5×5 deadlift
4×8 strict shoulder press
3×3/5 legless rope climbs or 3×10 chin ups
3×8 hang power clean/high pull
3×10 strict toes to bar+ 10 paralletes pass through
Lower body FBB
A1.4 sets of: 12 Deadlift 8+8 Bulgarian split lunges
A2.4 sets of: 8+8 goblet Cossack squat 20-25 Glute loop Db hip thrust
A3.3 sets of: 9 box jumps 9 swings 15-20 cal bike
A4.3 sets of: 16 alternating vups 15 crunches 20’’ hollow hold
