Training

4 rft
4 MU
8 KBS - 2pd
16 walking lunges
4:21
+
run 800m
3:45
+
10 rft
5 toes 2 bar
5 burpees
DNF, stopped after 4 rnds cause of back cramping
+
run 800m
3:45
+
4 rft
2 HSPU
10 BJ (24")
30 DU's
4:31
+
run 800m 3:45
+
3 rft
row 250m
10 pushups
15 squats
4:21
+
800m run 3:45

all efforts around 85-90%. all runs on treadmill. rest the same as work between parts