Every 4 min x 5

Run 400m
25 x KB-swing (24kg)

45' time cap

1km run
100 cal row
100 burpees

rest 5'

800m run
80 cal row
80 burpees

rest 5'

600m run
60 cal row
60 burpees

Hang Clean (just above knee): 1×5@70%, 1×5@80%, 1×3@85%, 1×2@90%, 1×3@85% – rest as needed

5 RFT
2 SD run
12 pull ups
20 box over burpees
Row 14 cal

Emom *30 w=40" r=20"
-row cal
-burpee
-Fermer carry 15*2 (2m)

21-15-9
Dead lift (95/65)
Power clean
Push jerk
Front squat

Find 1RM Split Jerk in 10 min

15-12-9-6-9-12-15
Burbee
Clean
Thruster

and Run 100m everytime after those three movements
(15b, 15c, 15t, run, 12b, 12c, 12t, run etc.)

Every run is 1 rep. Total rep count 234 +7 = 241
Timecap is 20min.

Result is rep count or the time if you complete all rounds.

50 wallballs

3 rounds
15 thrusters
15 bar over burbees

50 t2b

2 rounds
15 thrusters
15 bar over burbees

50 wallballs

35m Farmers Carry 2*65kg
2 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
4 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
6 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
8 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
10 Shoulder to Overhead 70kg axle