A,
5 rounds for time of:
Sled Drag, pick load 30m
4 Manmakers @15kg/10kg
Handstand Walk 8m

Teams of 3

-Complete at RPE 6-7 out of 10 (60-70% effort)

Rotate only after each person has completed their exercise. Continue till 5 full rounds is finished

B,
Optional Accessory:
20-30 min easy pace sustained effort on bike, rower, or ski erg
-if you want to rotate through exercises feel free

For time:

3 Rounds

10 Snatch 42,5/30kg
12 Bar Facing Burpees

2 Rounds

10 Snatch 52,5/37,5kg
12 Bar Facing Burpees

1 Round

10 Snatch 60/42,5kg
12 Bar Facing Burpees

( 12 - 20 )

Shoulder Press

5-4-3-2-1

Go Every 2:30

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

---

With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
6 Ring Rows + 12 Hollow Rocks + 16 Reverse Lunges
2 Min Child´s Pose

Then...

1:00 Barbell Snatch Grip OH Hold
1:00 Glute Bridges Walkout

4 RFT

15/12 Cal Ski
30m Front Rack Walking Lunges 42,5/30kg
15m Handstand Walk

TC 22

As many rounds as possible in 15min
Repsx1-2-3... (+1rep/new round)

A)High boxjump
B)Rope climb
C)DB Stoh (2x22,5/16kg)

A: Bench Press, build up to heavy set
B: Shoulder press, amrap @50kg
C: Strict pull ups 1xMax
D: Strict chin ups 1xMax
E: Seated Row 1xMax
F: Leg press 1xMax
G: Leg extensions 1xMax
H: Straight bar overr head triceps extensions 1xMax

Emom 8
tee ensin leukapidot ja sitten rengaspidot

Pull up hold x4 (15-20 s)
Suorin käsin pito renkaissa (10-20 s)

For time:

50 Box Jump Overs 24"/20"
1000m Row
50 Wallballs 20/14p ( 10/9 feet )
10 Rope Climbs
50 Wallballs 20/14p ( 10/9 feet )
1000m Row
50 Box Jump Overs 24"/20"

( 18 - 25 )