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

1 ¼ Front squats 4x4 reps (slow down, stop, fast up)

Every 4 min x 10 sets (5 each):

A. 30 double unders
15 burpees
15 back squats 35/25 kg

B. 27/22 cal row
12 push ups
8 alternating single DB snatch 35/25 lb

Every 8 minutes for 40 minutes (5 sets):
15 box jumps
45/40 cal ski
15 deadlifts 60/40 kg

Varied intervals x 4 sets:

30/25 cal row
10 pull ups
15 med ball cleans 9/6 kg
20 sit ups
2 min rest between sets

Change the order of movements for every set.

10 sets for consistency:
In a 3-minute window complete:
15 wall balls 9/6 kg
10 push ups
350/300 m ski or row
1 min rest between sets

5 rounds for time:
500 m run
25 KB swings 24/16 kg
20 push ups
15 wall balls 9/6 kg
10 pull ups