For time:

10 Ring MU
500/450m Ski
20 + 20 Db Snatch 30/25kg
500/450m Ski
10 Bar MU

Chipper @50kg
10 strict press
15 overhead squat
20 push press
25 front squat
30 push jerk
35 back squat
Tc:15

5 min rest

Chipper @40kg
10 power snatch
15 thrusters
20 squat clean
25 sumo deadlift highpull
30 deadlift
35 air squats
TC:15

5 min rest

Chipper
50 boxjumps
40 kettlebell swings @24kg
30 burpees
20 wallballs @9kg
10 t2b
TC:15

5 min rest

Chipper
20 pullups
20 k2e
20 walking lunges @20kg
20 back extensions
20 double unders
20 situps
20 calories row
20 pushups

Buy in: 10 min row
100 double-under
20 hang power clean 42,5/30kg
80 air squat
20 power snatch 42,5/30kg
60 sit-up
20 overhead squat 42,5/30kg
40 push-up
20 thruster 42,5/30kg
20 pull-up
100 double-under
Cash out: 10 min row

For time:

20 Back Squats 225/155
2 mile run
20 Back Squats 225/155

*Use a rack

3 rounds
Ski 75 cal - Row 85 cal - Bike 75 cal.
Pace:
Ski 900-1000 cal/h
Row 1000-1100 cal/h
Bike 900-1000 cal/h

• 8 Interval of:
Assault Bike 4:00 @ 85-90% MHR
2:00 rest each interval

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP

20 x 24kg kahvakuula swing
15 x 40kg rinnalleveto
10 x punnerrus
5 x leuka

Deadlift 1xMax @75%

3 x

30 sec hollowpito
30 sec lepo
30 sec roikunta
30 sec lepo
30 sec terispito
30 sec lepo
30 sec punnerruspito
30 sec lepo
30 sec OH pito tanko
30 sec HSpito