In teams of 2 for 40 minutes:
4 rope climbs
8 sandbag get ups (alternating shoulders)
16 sandbag burpees
24 sandbag should to shoulder thrusters
600m run (in 300 m sets)

One works, one rests. Share the work.

In teams of two 4 rounds for time:
Partner A: 1,2 km hill trail run or 9 minutes row

Partner B: While A runs or rows, complete as many rounds as possible:
400 m ski
10 + 10 KB swing snatches
30 double unders

Share the total amount of rounds. Running shoes needed!

In teams of 2 for time:
40 Wall Balls (20/14 lb)
40 DB Hang Cleans (45/35 lb)
40 Pull-Ups
40 KB’s Deadlifts (32/24 kg)
40 Push-Ups
40 Box Jumps (24/20)
40 Kettlebell Swings (24/16 kg)
40 T2B
40 Air Squats
40 KB swing snatches (16/10 kg)
40 Double Unders
40 Sit ups
40 Burpees

400 meter Run /Row at start & after each 40-rep movement.

Share the work. One works, one rests.

45 min timecap.

In teams of 2 for 40 minutes:
3000 m bike
400 m farmers carry (24/20 kg)
2000 m row
200 m front rack carry (16/10 kg)
1000 m ski
100 m overhead carry (25/15 lb DBs)

Share the work. One works, one rests.

15 minutes easy bike - at minute 3,6,9,12, and 15 - get off the bike and perform
30 s wall sit
30 s plank

1 min rest
⠀⠀⠀⠀⠀⠀⠀⠀⠀
15 minutes easy row - at minute 3,6,9,12, and 15 - get off the rower and perform
20 sec Passive Ring Hang
10 m quadruped crawl forward and back

1 min rest
⠀⠀⠀⠀⠀⠀⠀⠀⠀
15 minutes easy ski - at minute 3,6,9,12, and 15 – get off the ski erg and perform
10 box step ups
15 s side plank per side

"The Seven" For time Tc 30'min

Treenaaja
Seven rounds for time of:
7 Handstand push-ups
7 Thruster (60/40kg)
7 Knees to elbows
7 Deadlift (110/75kg)
7 Burpees
7 Kettlebell swings (32/24kg)
7 Pull-ups

Kuntoilija
Seven rounds for time of:
7 Box Handstand push-ups / Pike
7 Plate Thruster (20/15kg)
7 Knees to elbows / Chest
7 DB Deadlift (HAP)
7 Burpees / Up & downs
7 Kettlebell swings (20/16kg)
7 Jumping Pull-ups / Inverted row

*For time Karri's Birthday WOD *

Treenaaja (tc12´min)

20 Strict HSPU
15m One DB Overhead walking lunge 22.5/15kg
30 Pistol squat
40 HSPU (kipping)
30m One DB Overhead walking lunge 22.5/15kg
20 Box jump overs

REST 4' min

Then….
30-20-10
Dumbbell snatch 22.5/15kg
T2B

Kuntoilija (tc 12´min)

20 Pike psu
15m One DB Overhead walking lunge 15/10kg
30 Box pistol squat
40 Dual DB L-press
30m One DB Overhead walking lunge 15/10kg
20 Box step overs

REST 4' min

Then….
30-20-10
Dumbbell snatch 15/10kg
K2E

*Every 3'min for 5 sets: *
Hang snatch + OHS + Snatch

Then..

1'min of OHS Reps @ 85%

4 sets and 2'min rest between sets

5 Back squats @RPE 7-8
3 High box jumps
50m DB farm carry

Then...

1 Set of max Back squats @80%

Active Recovery Workout 45 minutes :

10 + 10 Single Arm Pull-Down
10 + 10 One Arm Press
10 + 10 External Rotations
5 Sots Press ( Frontrack )
40/30 Calories Any machine ( 400m Jog )
10 + 10 Pigeon
5 + 5 Elevated ATG Split Squats
10 Jefferson Curls
40/30 Calories Any machine ( 400m Jog )