In teams of 2 ascend the ladder for 40 minutes:
4 Kettlebell Swings, 4 Box Jump Overs, 4 push ups
20 cal row
6 Kettlebell Swings, 6 Box Jump Overs, 6 push ups
40 cal row
8 Kettlebell Swings, 8 Box Jump Overs, 8 push ups
60 cal row
etc…

Share the work. One works, one rests.

2 min on, 1 min off for 12 rounds:
A. Run or ski for calories
B. 15 DB thrusters + max reps of sit ups
C. 15/12 cal bike + max reps of box step overs (24”/20”)

Rotate stations for total 4 rounds per each.

10 min work, 3 min rest x 3 sets:
A. 400/300 m row or 500 m run
2 rope climbs
10 DB push presses

B. 800/750 m bike
6 pull ups
15 m walking lunges (7,5 m + 7,5 m)

C. 400/300 m ski
15 sit ups
8 burpees

EMOM 12'

Treenaaja ______________________________________ Kuntoilija

A) 7+7 DB OH lunges 22.5/15kg ________________ A) 6+6 DB front rack lunges HAP
B) 50" Max V-ups _______________________________ B) 50"sec Max Tuck-ups
C) 10 One arm alt DB devil press 22.5/15kg ____ C) 6-8 One arm alt DB devil press 15/10kg
D) Rest _________________________________________ D) Rest

4 rounds at consistent pace:
50 m KB farmer’s carry
1 km bike or 3 min row/run
10 Wipers
10 med ball to shoulder 50/40/30 lb
500 m ski
2 min rest

Front squat 3x5 reps

40 min EMOM for max reps/calories

1: wall balls 9/6 kg
2: rest
3: barbell SDLHP 30/20 kg
4: rest
5: box jump 24/20”
6: rest
7: push press 30/20 kg
8: rest
9: row for calories
10: rest

Note the total reps.

4 rounds for consistency:

From 0:00 min to 2:00 min:
15/12 cal row + max KB swings 24/16 kg
From 3:00 min to 5:00 min:
20 sit ups + bike for meters
From 6:00 min to 8:00 min:
15 box jumps + max push ups
From 8:00 min to 10:00 min: rest

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 40 minutes of:
1000 m row
100 KB deadlifts
2000 m ski
100 KB Lunges
3000 m bike
100 KB swings

40' min

Treenaaja

30 Double unders
5 + 5 KB C&J 20/16kg
5 Wall balls 30/20lb
5-10 V-ups

One Running @moderate pace other full round

Kuntoilija

60 Single unders
5 + 5 KB C&J 16/12kg
5 Wall balls 20/14lb
5-10 Tuck-ups

One Running @ moderate pace
and another performs full round