350 m ski
20 clean 70 kg
300 m ski
20 back sq 70 kg
250 m ski
20 bench press 70 kg
200 m ski
20 deadlift 70 kg
200 m ski
10 deadlift 70 kg
250m ski
10 bench press 70 kg
300 m ski
10 back sq 70 kg
350 m ski
10 clean 70 kg

Day one on OnRamp time 5:39
Last day on OnRamp time 3:56

200m run
15-12-9
Air Squat
Push-Up
Ring Row
200m run

10 rounds of:

5 Thrusters 115#
10 Pull-ups
100 meter Sprint
Rest 1 minute

Rest included in time

5 rounds for time
20 Db snatches
5 burpees

8RFT:

500/450m Ski
12 TTB

Hietaniemi uimaranta "Park"
10 laps
400m/300m row
Sled push 40m
40m kb front rack carry 2x20kg/12kg

15 MIN LOWER BODY MOBILITY (with roller)

EMOM 25

1. Run
2. 10 Push up (wide)
3. Row
4. 10 Ring Row
5. 5-10 HSPU (kipping or strict)

WOD For Time:

100/70 Bar Lateral Burpees

Every Minute Perform 4/2 Front Squat 70/50

EMOM 25 mins
Minute 1: 40s Box Jumps w. step down @60/50cm
Minute 2: 40s Cal Row, Bike, or Ski Erg
Minute 3: 40s DB Burpee@ 2x22,5/15kg
Minute 4: 40s Heavy D-Ball or KB Carry
Minute 5: 40s DU

Extra Credit:
Tabata
1a) Alternating DB Curls with barbell
1b) Front Plank

2,5km row
250m swim
Timecap 20min