For Time In pairs of 2

50 cal row /ski
50 Deadlift
50 box jump over air squat
50 Squat clean
50 t2b
50 kb swing
50 slamball
50 wall Ball
50 db lunges
50 devils press

Barbell 50/70 kg, kb 24/32kg,
Db 17,5 kg /25 kg
Time Cap 33 min

1). Tempaus raakana boxilta polven korkeudelta 4×3 @75%
2.) Rinnalleveto raakana boxilta polven korkeudelta 4×3 @75%
3.) Rinnallevedon veto korokkeelta 10min emom 3toistoa
4.) Boxi kyykky 3×10

Band Stability Single Leg Hip Thrust: 3 x 10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 x 4 reps

Go every 2:30

Run 40 minutes @ HR Zone 3-4

3 rounds for time of

• 20 Turkish get-ups
• Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

A,
D-Ball Ground-to-Block, pick load: 3 x 1 min / 3 mins

1 min of work followed by 3 mins of rest for 3 intervals.
Score is the total reps performed in all of the intervals.

B,
Farmers Carry 1-1-1-1
30m each
Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds for time of:
Partner A:
60 Double Unders
30 Push-ups
20 Thrusters,43/29kg
Partner B:
Kettlebell Farmers Hold, 24/16kg

D,
Complete as many rounds as possible in 6 mins of:
Hip Extension Hold, 30 secs
20 Russian Twists
10 L/10 R Paloff Press, pick load

For time with partner - you go, I go:
40-30-20-10
Double kb suitcase deadlift
Box jump

Work 2min, rest 1 until all the reps are completed.
TC: 15min.

Triset x 3 work sets

Single Arm Shrimp Squat x 6-8 each.
Rest 60s
Landmine Rotation x 8 each.
Rest 60s.
Bent Over Supinated Grip Shoulder Fly x 12
Rest 60s.

1 Set of 20

Build to a heavy set of 20 thrusters.

A good launching point for percentages would be 50% of your 1RM.

3 attempt max here.

TC 15