For time
30 cal bike erg
130 du
30 cal bike erg
On the 0:00 and every minute 7 deadlift 80kg

For time
1600m run
Directly to
9-7-5
Ring mu
Squat snatch 42.5kg

Deadlift 3-3-3-3-3-3

A,
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
Sandbag Zercher Carry, pick load, 100 m
20 Sandbag Box Step Overs, pick load
Single Arm Suitcase Carry, pick load, L 50 m/R 50 m

Sandbag Zercher Carry / Kettlebell Zercher Carry
Sandbag Box Step Overs / Kettlebell Box Step Overs

C,
For quality:
12-9-6-3 reps of:
Toes-to-bars
Hip Extension

4 rounds for time:

200m run
10 DB snatch (30/22,5kg)
Rest 1min between rounds

Timecap 12 minutes

Amrap 4'
21 cal bike erg
21 toes to bar
21 front squat 40kg
Rest 4'
Amrap 4'
15 cal bike erg
15 toes to bar
15 Front squat 50kg
Rest 4'
Amrap 4'
9 cal bike erg
9 toes to bar
9 Front squat 60kg

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

1) 30-50 DU
2) 3-4 rope climb
3) 6+6 deadbug (crosspress)
4) 8 cal machine (fast pace)
5) 10 wallball
6) 24 abmat sit up

For Time (with a Partner)
7 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
6 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
4 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
3 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
2 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
1 round of 'Cindy'
2 rounds of 'DT' (70/50 kg)
Cindy : 5 Pull Ups, 10 Push Ups, 15 Air Squat
D.T : 12 Deadlift, 9 Hang Power Clean, 6 STOH
Each athlete will perform 1 round before switching.
Time Cap 36 min.

4 sets of 3 split jerks