For time

• 50 wall-ball shots
• 50 lateral burpee box jump-overs

♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box

Time cap 20 minutes

C2 BIKE:

• 15 min (@PK-VK Kynnys)
• 3 min (PK Palauttava)
• 10 min (@VK)
• 3 min (PK Palauttava)
• 10 min (VK +)
• 3 min (PK Palauttava)

50 burpees
1 km run
40 burpees
1 km run
30 burpees
1 km run
20 burpees
1 km run
10 burpees
1 km run

10DlL 125/85kg
40cal row
20DL 102.5/70kg
30cal row
30DL 85/57.5kg
20cal row
40DL 60/42.5kg
10cal row

6x3 heavy weighted pull-ups, 2-3 rest between sets.

For time:
21-15-9 Devil's Presses 2x15/10kg
21-15-9 Box Jumps 60/50cm
42-30-18 DU

2 Intervals

A1. 15-minute EMOM (0:45/0:15)
1) BikeErg for calories
2) KB clean and jerks @ 2 x 24/16kg
3) Shuttle runs*
4) Wall walks
5) Rest
* 1 shuttle run = 7.62m out + 7.62m

A2. 15-minute EMOM (0:40/0:20)
1) Cross-over single-unders
2) DB shoulder to overheads @ 2 x 22.5/15kg
3) Box jumps, 24/20″ (step down)
4) Devils presses @ 2 x 22.5/15kg
5) Rest

Rest 3:00 b/t EMOMs

Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

Alternate A1/A2

A1. Strict dip – 3 x 6 @ RPE 7 (3 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7 (3 RIR), rest 2:00 before A1