From 0:00 to 10:00 min

For time:

6 rounds

9 devil press 2 x 22,5/15 kg
15/12 cal assault bike

* one full round each // i go you go

– rest 5 min –

from 15:00 to 25:00 min

For time:

200 mt run together
18 ring muscle ups *
400 mt run together
9 ring muscle ups *
200 mt run together
18 ring muscle ups *

* share reps how you prefer // one work one rest

– rest 5 min –

from 30:00 to 40:00 min

For time:

27* – 21 *- 15 * – 9 *

deficit HSPU ♀︎/♂︎9 cm
* 25 GHD sit ups after each set

share reps how you prefer // one work one rest