For 30 min, In teams of 3

In synchro:
50m 1- arm Farmers carry 32/24kg
40 DB/KB deadlift 32/24kg
Split anyhow
30 wall walks

1 dead hang, 2 work. Movement can be performed only
during time that the 3rd is person hanging
Score is rounds.

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Goal & Intensity

-Build teamwork and stamina by combining heavy carries, leg work, and strength under tension.
-Everyone contributes, but the team’s success matters more than individual speed.
-A long, steady 30-minute grind – shoulders, grip, and core will fatigue first.
-Heart rate stays high but not maximal.
-Communicate before every switch – the fastest way to lose time is when someone hangs while the others aren’t ready to work.
RPE: 7–8 – heavy and breathy, but sustainable for the full 30 minutes.
Why: This workout develops coordination, endurance, and trust within the team while building full-body strength and conditioning.

For time

30 bodyweight front squats

then run 1500 m

EMOM x 20

1) round of cindy
2) 20-40 DU

5-3-1-3-5
Back Squat
E3MOM

Front Squats 4x3 @82,5% ++

Find a heavy ohs single in 12min

3 x alkavalla 2 minuutilla
8 maastaveto, rakenna mukavaan raskaaseen painoon

Back squat 5/5/5 (40/50/60 %)

Huom: viimeinen sarja EI tehdä max reps. Ota tämä hyvänä mahdollisuutena parantaa tekniikkaa.

for time:
60 wb
800m run
40 kb swing 32/24kg
400m run
20 t2b
200m run

tc 16min

4 Rounds For Time:
30 Step-Back Lunges
25 Toes To Bars