400m run

1 deadlift
1 t2b

400m run

2 deadlift
2 t2b

…

400m run

10 deadlift
10 t2b

After event 1 rest 2min

For time
60 plate devis press 20kg
Tc.8min

After event 4 rest 1min

AMRAP’6
60 SU
15 STOH
10 med ball sit ups
5 pull up

AMRAP’6
10 box jump over
10 Alt. front rack lunges
7 hang power cleans
4 front squat

Bb 40kg

AMRAP’8
15cal row
200m run with plate 15kg

Count only your calories.

10 barbell hip thrust
5 nordic hamstring curls

Strength training

3x10

2 min rest

3x
4 Front rack reverse lunges
4 Front Squat
4 Back squat
2-4min teet

For Time:
9-7-5-15-12-9
Deadlift
Burpee pull-up
Rx 100kg

16 min EMOM:
25 DU
20 KB swing (American)
15 cal SkiErg
10 strict press

Choose weights that allows for unbroken but heavy sets. E.g 20/16 kg swings, 30/20 kg on the barbell.

A: Muscle snatch+ double drop snatch 3x3
B: Double power snatch 3x2
C:Double power clean +squat clean+ split jerk 3x4