In teams of 3:

Station A:
Ski 3000 m
Squats with Bulgarian Bag 225
(Run 2 laps with Bulgarian Bag before squatting.)

Station B:
Row 4000 m
C&J w/ 16 kg KB 120
(Farmers walk 2 laps with a 32 kg KB before C&J.)

Station C:
Bike 12000 m
Amsu 600
Back ext. 600
(Perform 20 DU before sets.)

Station D:
Run 3000 m
Burpees 150
(Perform 4 pullups and 20 mountainers before burpees.)

3 kierrosta
8sandbag over shoulder
20m sandbag bear hug carry
Pitkät huilit

5 rounds:
2min AMRAP
30 DU
10 cal echo
Max burpees
2min rest

25 + 150 min

1.GS
A. Every 2 minutes for 8 rounds:
Tough set of Deficit Kipping HSPU (RiR 2)
- 25 kg plates + abmat
- 8 x 4 reps

B. Butterfly pull up
- 15 reps

C. HSW skills

D. E2MOM:
5 m HSW

2.Conditioning
A. 8 min AMRAP
20 cal row
10 FS 40 kg
5 STOH
Result: 3 rounds + 5 cal
Rounds: 2.25, 2.35, 2.40

Rest 2 min

B. 2 RFT:
30 DBS 35 lbs
30 BJO
30 KBS 24 kg
30 wall ball 6 kg
Result: 14.25
Rounds: 7.05 + 7.20

3.Accessory/strength
A. 3 sets:
- 8/s. Bulgarian split squat 30 25 25 lbs
- 8 Hamstring machine 10 kg

B. 3 sets:
- 10 Bicep curl & press - 15 lbs
- 8/s. 3-point row - 25 lbs

C. 3 sets:
- 3x7 bicep curl w/12 kg barbell

D. EMOM7: abs

3 rounds of
10m Hurricane oh walk
10 Kettlebell Z-press
15-20 Skull crushers

Core
1. Kettlebell side bends & Med ball hold

1. Yoke carry

2. Hollow rock & arch rock

AM: 60 min
2 min run/1 min walk

PM: 140 min
WU for 15 min
1.GS
A. RMU 60 min
- Skill drills
- MU 9 x 1 + 3 x 2
- Total of 15 MU

B. Ring muscle up accessory
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 4 x 15 s.
- Spotter assisted MU
Accumulate 6-12 reps - 6 x 1 reps

2.WL
A. Clean pull + Clean - Build to challenging but submaximal 1+2
- Drop the first clean and reset

3.Accessory
A. 3 sets:
8+8 World's greatest stretch
10 Scap push ups
10 Seated DB Reverse fly

Lihashuolto JH 60 min

130 min
WU for 15 min
1.GS
A. HSW 15 min
- Drills
- 15 m.

B. BMU 15 min
- 8 x 1 reps

C. Bfly & kip. CTB for 25 min
- Strict box Chest to bar 3-4 sets - 3 x 6
- Kipping box chest to bar 3-4 sets - 3 x 6
- Kipping chest to bar 4-5 sets - 5 x 5
- Butterfly pull up - 5 8 8

2.Conditioning
A. Toes to bar capacity: Every 3 minutes for 6 rounds:
10 Toes to bar
15 Cal tornado bike
- Hard, but sustainable!
- TTB all unbroken
- Times: 1.16, 1.10, 1.05, 1.05, 1.04, 1.03

3.Strength
A. 4 sets:
A. Incline DB Bench 4 x 8-12 (Penkki noin 45 asteen kulmaan)
- 8x20 10x15 10x15 10x15 lbs
B. DB Prone row 4 x 8-12
- 8x25 10x25 10x25 10x25
- Alternate, rest 60 s. between sets-

AM: 60 min
A.WU for 10 min
B. Running drills
C. 14 x 200 m @ 45 s. pace
-100 m walk rest between sets - 60 s.
Times: 43 46 44 44 44 44 45 44 44 43 44 43 43 43 s.
D. Cool down for 10 min

PM: 135 min
WU for 15 min
1. GS
A. MU 45 min
- Skill drills
- MU 12 x 1 + 3 x 2 reps
- Total of 18 MU

B. MU strength
- False grip Top of Ring pull up hold
Accumulate 60-90 s. in 5-10 s. intervals - 7 x 10 s.
- Ring Bottom of dip hold
Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- False grip hollow rocking swings - 8 7 7
- 1⁄2 rocking pull up - 6 6 5

2.Strength
A. Back squat 5 x 5+ @75%
- Rest as needed-
- Last set 15 reps

B. 3 sets:
- Reverse hyper 3 x 15 - 20 40 40 kg
- KB Side bends 3 x 15+15 (Heavy!) - 20 20 24 kg
- Alternate, rest 60 s. between -

135 min
WU 15 min
1.GS
A. BMU 5 min
- 5 x 1 reps

B. HSW 10 min
- 8 m.

C. MU 40 min
- Skill drills
- MU 10 x 1 reps

D. Strict HSPU Strength work:
4 sets:
Tough effort Pike Box HSPU (RiR 2)
Max effort Bottom of HSPU hold (2 cm off floor)
9+10 s., 9+9 s., 8+8 s., 8+6 s.
- Rest as needed, then after 4 sets -

E. DB Z-Press 3 x 5 (Heavy!)
- Rest 90 s between sets-
- 20 20 20 lbs

2.Strength
A. Bench press 5 RM
- Max 2 sets

B. Bench press
5 x 3 @ 5 RM weight
- Rest as needed-

C. 4 sets:
- Strict pull up 4 x Tough effort (RiR 2-3, myötäote)
- 10 8 7 7 reps
- Hanging leg raise on Wall bars 4 x Tough effort (RiR 2-3)
- 8 8 7 7 reps
- Rest 90 s. between sets-