12-9-6-3 reps for time of:
- Thrusters 40/30kg
- Push-ups
- Sit-ups

TC 5min

3 rounds for time:
800 m run w/Bulgarian bag 15/7,5 kg
60 m walking lunges w/Bulgarian bag 15/7,5 kg
80 m KB farmer’s carry 32/24 kg
8 burpee box overs
3 rope climbs

Running shoes needed!

40 minutes timecap.

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches 22,5/15kg
12 Lateral Dumbbell Burpees

TimeLimit 20

3x15 Reverse hypers
3x10 Cossack squats w/ KB in front rack (5/5)
3x10 Chin-ups

• Rest 2min btw sets

3 x 10 rep

superset with weighted cossack squats (3x10+10 rep)

Mave - penkki - rive riipusta
10-9-8-7-6-5-4-3-2-1

At Goal Mile Pace:
900m Run
Rest 2:00
600m Run
Rest 1:30
300m Run
Rest 1:00
1500m Run

start outside

3-4 rds
Nordic Curl x 5-10 *
rest 1min
Weighted Pull Up x 3-5
rest 2min

'*

Teams of 2
32 burpees
64 sit ups
128 kbs
1000m run
3 rounds
21 deadlifts
15 power cleans
9 stoh
+
1000m run