• 24 Min EMOM of:
1st Min
Row 20/15 Kcal
2nd Min
Strict Handstand Push Ups 4-8 reps
3rd Min
Double Unders 60 reps
4th Min
Burpees 15 reps
Scale Kcal & reps down in case.

2km Bike / 1km Ski
12 GHD sit up
6+6 DB Hang squat clean (22.5/15kg)
6+6 DB STOH

Go sustainable pace.

5x3 Snatch pull
5x3 Muscle snatch
5x3 Snatch balance

4 rounds for time of:

• 25-cal. row
• 25 burpees

150 m row
5 x snatch
10 rounds for time
40 / 30 kg

For maximum time:
Hang from a bar using both hands

For time:
10 x thruster (60/40kg, scale to 60% of 1 rep max)
20 x chest-to-bar pull-up
10 x thruster
30 x box jump (60/50cm)
10 x thruster
40 x hand release-push-up
10 x thruster
50 x kettlebell swing (32/24kg)

20min
odd minutes 3x power power clean+ jerk
even minutes 10x HSPU

200m juoku-kyykky/punnerrus/rengassoutu 15-12-9-200m juoksu

Cf Games 2013 workout, Legless

27 thrusters
4 ropes
21 thrusters
3 ropes
15 thrusters
2 ropes
9 thrusters
1 rope