Row 1000 meteres Kettbell swing 50 reps, 1.5 pood 25 Sit-ups Row 750 meters Kettlebell swing 40 reps, 1.5 pood 20 Sit-ups Row 500 meters Kettlebell swing 30 reps, 1.5 pood 15 Sit-ups

For Time 75 Sit ups 150 Squats 75 Sit ups

Complete as many rounds in 20 minutes as you can of: 24" Box jump 30 reps 30 Pull-ups 10 Ring dips

21-15- and 9 reps of: Bench press 135 lbs Pull-ups

Rest Day Mobility Skill - Pistol Squat Catch up Day  

For time: Run 800 meters Squat Clean 50 reps Run 800 meters