For time, partition as you like:
4 km run or 25 min bike/ski
150 air squats
100 burpees
50 push ups

KB Hammer Curl: 4 x 10. Rest 60s.

"4 Rounds of:

1 Power Clean @ 1RM 90%

15 Push-Ups

10 Deadlifts

10 Toes-to-Bars

TC: 16'"

A,
Jackie
For time:
Row, 1000 m
50 Thrusters @20kg/15kg
30 Pull-ups

Goal: Sub 7

B,
Endurance
For time:
Run, 2 km
Rest 2 mins
Row, 2 km
Rest 2 mins
200 Assault Bike Calories

Goal: sub 40 mins

A,
1-1-1-1-1 of the complex:
1 Clean + 2 Front Squats + 1 Split Jerk
Use 85% or higher for all sets

B,
For time:
20 Manmakers @15/10kg
15 Manmakers @20kg/15kg
10 Manmakers @25kg/20kg
5 Manmakers @30/22,5kg

Manmaker = row right, row left, push up, squat clean, push press, oh lunge left, oh lunge right

Goal: Complete it

C,
Weighted Pull-up 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Handstand Push-ups 5x5 (use deficit if you can, unbroken sets)
Rest as needed between efforts.
Superset with pull ups

15min amrap
12x10m shuttle run
12 c2b/pull up
24 kb hang power snatch @24kg

• kb snätseissä kättä voi vaihdella miten haluaa

20 Rounds for time:
1 Hang power snatch 60/42kg
2 HSPU
3 Pull-ups
10 DU

A,
5 Sets
Yoke Carry: 15m
Sandbag or DBall Ground to over Yoke: 8 reps
- Athlete Chooses the weight, treat it just like a heavy day. Superset Movements and rest as needed between sets.

B,
Row
5 x 500 meters
Notes: Rest 2 min between efforts
These are row sprints! See if you can keep each effort within :10 sec of one another so you should be thinking of 90-95% effort here for your first interval and hanging on for the rest!!

C,
4 Rounds
10 Cal assault Bike
15 GHD Sit Up
20 sec Hold at Top of Deadlift 102/70kg
Goal: sub 11 mins

For Time:
600 Meter Run

15-12-9:
Front Squats 40/30kg
Chest to Pull-ups

600 Meter Run

15-12-9:
Thrusters 40/30kg
Pull-ups

600 Meter Run

6x
New set every 6th minute

Alt a and b

A) 1min SkiErg
1min Echo Bike
Run 300m

B) 1min Row
1min BikeErg
Run 300m