Every 5 Mins for 6 Rounds (30Mins
400m Run
12 Deadlifts 100/70kg
24 Pull Ups

Scale as needed! Get the work done quickly and try to go unbroken.
Score is time for 6 Intervals combined. Take time of each round

7 Power Clean @65-70%,
7 Bar over Burpee

5 Shoulder to overhead (60% of 1 RM jerk)
12 Knees to elbows
1 Rope climb

4 rounds with 2 mins rest after B! Go straight into hack squats
A. 10/10 Bulgarian Split squat
B. 10 Hack Squat. Bar or db

Row for 20 minutes. Don't go all out. Try to keep stroke level low, about 20-22 strokes/minute.

3 x 3 High box jump
or/and
100 / 75 / 50 DU:s AFAP

treshold metcon
otm 40:
1. 5 front squat
2. 8 ttb
3. 11 batman sit ups
4. 14 bar over jumps

21-15-9-15-21
Deadlift @ App. 55% from 1RM
Burpee
For Time

5 rounds:
Run around the box,
8 STOH (60/40kg)

Hang Power Clean + Hang Clean (above the knee) + Front Squat + Thruster