500m row
then 3 rnds
10 plate g2oh 15/10kg
5 sit ups
3 box jumps

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4 rounds, each for time
rest 90s b/w

24 alt. Db snatch 25/17.5kg
24 ghd sit ups
48 Du's

EMOM 15:
1.min 1-4 Bar MU/1-6 pull up
2.min 12 DB snatch alt. rest of time WB
3.min rest

AMRAP 10

20 Kettlebell Swing
0:40 Plank Hold

E2mom x4:
6 ring row / inverted row
10 up & down / burpee
14 air squat / goblet squat

Target: rest at least 30s per round

10 rds 2min. work/1min. rest
10-15cal ergo
rest of time burpee box over

10 Rounds, EMOM, one minute each.

Rowing
Box Jumps
Burpees
Rest

40min exercise

30min for quality:
15/12 cal machine
8+8 curtsy lunge (air / goblet)
8-12 face pull ring row
40-60 single under
3+3 Turkish get up
30s wall sit hold (weighted/air)

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

1000m row
5 minutes of
5 heavy wall balls
7 beat kips
3 kipping pull ups

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8x 20s on 10s. off
all out assault bike for calories

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rest for 5 min then:

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Delvils Jam - Part A
AMRAP 6 minutes:
30 Wallballs
20 Chest to Bar Pull Ups
10 DB SA Devils Power Clean and Jerk

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Rest 2 minutes, then part B
Devils Jam - Part B
AMRAP 6 minutes:
15/12 Calories SkiErg
10 Sand bag Ground to Shoulder

Event 4A and 4B are scored as separate events. Heats of 5 working with interval starts.
Weights:
WB: 9/6kg
DB: 25/17,5kg
Sand bag: 60/45kg
https://reppi.fi/events/8735a160-1601-11ec-8e90-1bfa9cb1124f

Every 2 mins for 12 min (6 sets):
6/6 Single Arm DB STOH 22,5-30kg / 15-20kg
12 Dips