A,
Each for time:
Sled Push: 5x 15m

Rest as needed between efforts.

B,
As many reps as possible in 10 mins of:
Bike Erg Calorie
Box Jump Over, 60/50cm
Bench Press, 70/47kg

Complete in teams of 3. One athlete at each exercise. Rotate as often or little as you like.

Score is total reps as a team.

Goal
Just get it done.

C,
3 rounds for quality of:
10 L/10 R Lateral Med Ball Toss, pick load
Plank Hold, 20 secs
10 L/10 R Teapots, pick load
Plank Hold, 20 secs
Rest 1 min

2-3sets:

10m OH walking lunge
15 GHD hip extension
20 banded pull apart

Complete the following meters on skier or rower:
200-400-600-800-1000
after each ski or row complete:
12 DB thrusters
10 box jump overs 24/20”
20 sit ups
12 alternating DB snatches

40 minute timecap.

Nousevat painot.

Every 12 minutes x 3 sets:

1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movement

round 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg

15-30min easy pace bike cooldown PK 1-2

M/N 35-54

In 15 minutes for time or reps:

100 Double Unders

80 Wall Balls 9/6 kg

60 Alt. DB Snatches 1 x 22,5/15 kg

40 Burpees Over Line

20 Cleans (anyhow) 70/50 kg

Tc 15 min.

Emom 40:

8-12 db snatch
8-12 toes to bar
8-12 dbl db lunges
8-12 burpees
15-20 sit ups
8-12 push presses
8-12 dbl db front rack squats
8-12 push ups

10/15 kg db

4 Deadlift
4 Bar over burpees
4 Hang squat clean
4 BOB
4 Thusters
4 BOb

3 Rounds @ your own pace

8 – 12/side Bulgarian goblet split squats
8 – 12 Ring rows
30-seconds/side DB Off-set carry (front rack + suitcase)
8 – 12/side Archer ring push-ups