1.) Every 2 minutes Deadlift 5-5-3-3-2-1
Note: Work up to a heavy Single
2.) Virus
for time:
50/35 cal Row
15 Kettlebell Swings 2/1.5 pood
400m Run
15 Kettlebell Swings 2/1.5 pood
30/21  cal Assault Bike
15 Kettlebell Swings 2/1.5 pood
3.) 3 rounds
3 minute AMRAP with 1 minute rest between rounds
15 Hollow Rock
10 Toes to Bar

Session 2
-3 Overhead Squat every 3 minutes for 15 minutes @ 85%
Note: Use the blocks, it’s easier.
-Every 3 minutes for 5 rounds
1 Muscle Up -> 5 Ring Dips -> 30 sec hold at top of dip
-3 rounds
1 Legless Rope Climb
1 Rope Climb
100’ Sled Pull 200/100lb