“Live, laugh & love”

In teams of 2 for 40 minutes:
100 burpees
2000 m row
300 double unders or singles

Front squat 4 RM, then 3x4 @ 80 %

In teams of two for 40 minutes:
90/70 cal row or 1,2 km team hill trail run
60 double unders
40 sit ups
30 kb swings 24/16 kg

Share the work. One works, while one rests.

3 rounds:

100 cal row or run/ski/bike 7 min
30 m OH lunge walk w/ plate
10 T2B / 20 knee raises

Rest 3 minutes between rounds

In teams of 2 for time:

3000 m row
90 wall balls
2000 m row
60 wall balls
1000 m row
30 wall balls

Share the work. One works, one rests.

In teams of 3 one team member per station. Rotate stations every 2 minutes for 36 minutes.
Station 1 – Med balls over the shoulder
Station 2 – Bike or run
Station 3 – Ski or row

5 rounds, each for time, of

• 20 handstand push-ups
• 30 deadlifts (95/135 lb.)
• 40 sit-ups
• 50 double-unders

Rest precisely 3 minutes between rounds.

Scaling

Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option

4 rounds, each for time, of

10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders

Beginner Option

3 rounds, each for time, of

20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders

20'min to find your 1RM - Bench press

Accessory:
1 set of max Ring dips

Then...
2 sets @ 50% of the reps

5 Rounds of 2'min work and 60"sec rest

Treenaaja __________________________________ Kuntoilija

10 Handstand Push-ups ____________________ 8 HSPU Adap or Pike
5 Front squats 70/50kg _____________________ 4 Front squats HAP
Max Calories any ergo remainder time. ___ Max Calories any ergo remainder time.

12' performing:

45"sec Row

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

All rounds just with barbell 20/15kg or lightweight