4x8 kevyt

4 sets:
3 Clean Deadlifts @100+% 1RM Clean
- All reps done as singles
- Rest 2min btw sets

In 12 minutes:
100/80 cal row
30 sit ups

2 min rest

In 12 minutes:
100/80 cal ski
30 tall kneeling to standing (15 per leg)

2 min rest

In 12 minutes:
100/80 cal bike
30 ring rows

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
30 s hollow hold

rest 4 minutes

8 min amrap:
500 m ski
8 push ups
30 s arch hold

rest 4 minutes

8 min amrap:
2 min run or bike
30 s passive hang
30 s plank hold

In teams of 3 for 40 minutes:
A. Bike for meters
B. 1000 m row or 800 m run
C. 300 m ski, 20 s front leaning rest, 15 med ball cleans

Change stations when B finishes rowing/running.

Mixed intervals at consistent pace:

8 min amrap:
400/350 m row
15 KB swings
30 s hollow hold

rest 4 minutes

8 min amrap:
500/400 m ski
8 no push burpees to plate
30 s plank hold

rest 4 minutes

8 min amrap:
25 cal run or 2 min bike
30 s passive hang
2 wall walks

10 rounds:
20 cal run or bike
10 KB goblet squats
10 v-ups
1 min rest

45 min timecap.

In teams of 3 with medicine balls for 40 minutes:
300 m bear hug carry
120 over the shoulder (alternating shoulders)
300 m bear hug carry
3000 m row
300 m bear hug carry
120 ball on the shoulder squat

Share the work as needed. One works, two rests.

Every 2 mins for 36 mins (6 sets) at consistent pace:
1st - Run 200 m + 8 Push Ups
2nd - Row 250 m + 8 Toes to Rings
3rd - Ski 300 m + 20 Walking Lunges

Every 6 minutes for 36 minutes (6 sets):
8 KB’s deadlifts
12 pistol squats
30/25 cal row or 25/20 cal ski