Push press 2 RM, then 3 sets @ 80% (choose reps)

40 min EMOM for max reps/calories
1: wallballs
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
10: rest

Note the total reps.

6 rounds with moderate pace:
1 min of run
1 min of wall walks
1 min of row
1 min of jump rope
1 min of burpee
1 min of bear crawl
1 min rest

4 rounds:
15-30-45-60 cal row or ski
10 DB push presses 30/20 lb
25 sit ups
15 box step overs 24/20”
90 s rest

Accessory: 2-3 Sets for Quality

Dual Dumbbell Biceps curls 12-15
Heavy Dumbbell Shrugs 10

On the 0 min: 1,6/1,3 km run or 90/70 cal ski

On the 10 min: 3 rounds:
10 wall balls (9/6 kg)
10 box jumps (24/20”)
25/20 cal row

On the 20 min: 1,6/1,3 km run or 90/70 cal ski

On the 30 min: 3 rounds:
15 hang power snatches (20/15 kg)
25 sit ups
50 double unders

Every 7 minutes x 5 sets:
1000/850 m bike or 25/20 cal ski
21 deadlifts 40/30 kg
12 T2B
9 shoulder to overhead 40/30 kg

Every 2 minutes for 40 minutes (4 sets each):
Station 1: 15 DB burpees + max sit ups
Station 2: max DU’s
Station 3: rest
Station 4: row or bike for calories
Station 5: 40 s HS hold

Against an 18-minute clock with
4 minute rest between sets, complete two sets of:

2000/1500 m row or 1,2 km hill trail run
24 box over jumps 24/20”
800 m run or 5 min bike
24 single DB
alternating devil’s presses 30/20 lb

In 40 minutes ascend the ladder as far as possible:
10-20-30… cal ski or bike
10-20-30… KB swings
100 m-200 m-300 m… run or row
10-20-30… KB snatches
1 min rest between rounds