48 minutes continuous work:
A. Row 12 minutes at consistent pace
*every 3 minutes stop and hold a 20 sec side plank per side
B. Bike 12 minutes at consistent pace
*every 3 minutes stop and perform 10 walking lunge + 20 s ring plank hold
C. Run 12 minutes at consistent pace
*every 3 minutes stop and perform 2 wall walks + 15 back extensions
D. Ski 12 minutes at consistent pace
*every 3 minutes stop and perform 5 broad jumps and 15 Sit Ups

5 rounds:

2 min row
1 min max reps med ball over the shoulder 50/40/30 lb
1 min rest
2 min ski
1 min max KB swing snatches 16/12 kg
1 min rest

For 50 minutes with slow pace:
Run/ski/bike/row for 2 minutes
30-60 s superman hold
Run/ski/bike/row for 2 minutes
1 min bear hug hold w/ med ball (50/40 lb)
Run/ski/bike/row for 2 minutes
30-60 s hollow hang on rings
Run/ski/bike/row for 2 minutes
30-60 s front lean rest on rings
Run/ski/bike/row for 2 minutes
30-60 s glute bridge hold

Until 200/150 calories is completed:
20/15 cal bike
2 rope climbs
6+6 KB snatches 16/12 kg
8 push ups

40 min time cap.

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