For time:
80 T2B
40 synchro overhead squat 50/35 kg

Scaled
80 knees above parallel
40 synchro front squats 40/30 kg
Time cap 10 min

Spilt anyhow on toes to bar and synchronized overhead squat / front squats

Standard version:
3000/2400m row each
300 double unders
150 one-armed devils press 22,5/15 kg (alternating arms)

Scaled version:
3000/2400m row each
300 single unders
150 one-armed devils press 15/10 kg (alternating arms)

Both row simultaneously. Thereafter do the rest of the movements as split anyhow.. The workout starts with both teammates on separate rowers. You may not move to the next exercise until both have completed their row.

Timecap: 40 min

SuperSet!

4 rounds
6-8/ea x 2 Way Suitcase Lunge
Rest 1:00
Submax Set* x Strict HSPUs
Rest 1:00

*2-3 reps shy of failure
Scale HSPU: Pads, Box Pike Push-ups, Pike Push-Up, DB Press

4 rounds, 20s each
90/90 OH
DB sots press L
DB sots press R
scap pull up

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Warm up the movements and go time!

For total time:

30 Over Unders 60/50cm into..

30-20-10
Overhead Squats
Chest to Bar Pull Up

into..

30 Bar Facing Burpees

Timecap 20 minutes.
If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

Weights & scale per age

M/W 35-39: 50/35kg
M/W 40-44: 45/32,5kg
M/W 45-49: 40/30kg
M/W 50-54: 35/25kg
M/W 55-59: 30/20kg, Chin Over Bar Pull Ups
M/W 60+: 25/15kg, Chin Over Bar Pull Ups

Weighted pull-up 4x5

30min timecap
7 rounds
3 Power clean 90/60kg
4 Hspu
Straight into...
3rounds
1 legless rope climb/5 chin ups
100 DU
10 db hang split clean 22,5/15kg
10 db hang split c&j
Straight into...
Row for meters

AMRAP 10:00
15 Wallballs 20/14
1 clean and jerk 155/105
* increase C&J by 1 each round

3 rounds
Duck walk (length of gym)
10 Cossack squats
5 inchworms

Backsquat
EMOM x 10
5 reps @ 65% 1RM

8 deadlifts 50kg
10 front rack lunges 50kg
12 bar facing burbees

Rästi