For time:

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

*bergeron beep test
7 thruster 35/20, 7 pull ups, 7 burpees.

500m row
In what is remaining of 4min, perform as many KB Swings (24/16kg) as possible.
rest 3min
500m row
In what is remaining of 4min, perform as many burpees as possible.

rest 3min
500m row
In what is remaining of 4min, perform as many DU as possible.

Back squat
10@71%
8@76%
6@81%
4@86%
2@91%

Maastaveto pukeilta (säärestä / polven alta) 5x2
Maastaveto tempaus-otteella 4x8
"Power Pulls/Shrugs / Voimavedot" 5x5
Ylös-alas-lankutus 100 toistoa

6 Rounds, New round every 5th minute

(1-3)
15/10 Cal. Assault Bike
Run around the box
15/10 Cal. Row

(4-6)
15/10 Cal. Row
Run around the box
15/10 Cal. Assault Bike

"EXTRA"

Ring Muscle-Ups:
Max Unbroken Reps

(Extra = Jos on aikaa ja energiaa)

1200 m Juoksu
20 varpaat tankoon
1000 m Juoksu
40 1-käden kahvakuulaheilautus
800 m Juoksu
20 varpaat tankoon
600 m juoksu
40 1-käden kahvakuulaheilautus
400 m Juoksu
20 varpaat tankoon
200 m Juoksu
40 1-käden kahvakuulaheilautus

aikaraja 50 min.

4x3 (105%)

60%/3+1
65%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/1)3

E90 sec for 18min
1: Dead Lift x5 @ 30x1 tempo, add weight every round
2: Ring pull ups(false grip) x2-6
3: Ring push ups x3-8
+
3 RFT:
5 TTB
10 Thrusters 42/30kg
15 burpees over barbell