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

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