CROSSFIT

“Country Roads”

Every 4:00 x 5 Rounds

400m Run
10 Front Squats 60/42,5kg or 135/95lbs

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Skill: Toes to Bar
Strength: Muscle-Up (6/8)

ENDURANCE (Dongen)

“Mikko’s Triangle”

E.M.O.M x 40 Minutes

1. Max Row
2. Max Shuttle Runs OR Ski
3. Max Echo Bike
4. Rest