30min:
run 400m
3+3 cartwheels
3 forward roll
3 backward roll
10 hollow rock
10 batman sit ups
10 supermans
10 hips to rings

3 kierrosta, kierrosten välissä 2min palautus

20 istumaannousu
1min tangossa roikkuminen
20 punnerrusta
1min lankku
20 thrusters 20kg
30s kylkilankku
30s kylkilankku
10 t2b

Accumulate 60 sec's in L-Sit ( Hold as long as you can and repeat until you reach 60 seconds in total)
Scale with tuck, box or one legged hold

15 Abmat sit-ups
10 Burpees
10 Kb swings (2/1,5 pood, eye level)
15 Shoulder to OH [40/20]

EMOM 10 min
6-10 x Ring dip

Nordic Showdown 2013, qualifier workout 13.3

Within 5 minutes:

12 ”Lagom” Swings (32/24kg)
12 Burpee-Box jumps over box (60/45cm)
10 ”Lagom” Swings (32/24kg)
10 Burpee-Box jumps over box (60/45cm)
8 ”Lagom” Swings (32/24kg)
8 Burpee-Box jumps over box (60/45cm)
AMRAP – Thrusters (30/20kg)

(Score is total reps)

In 10 minutes:

• 1500m row

then in the time remaining as many rounds as possible:

• 20 x box jump (60/50cm)
• 10 x knees to elbows

4-5 rounds for quality and minimum rest:

• 30 seconds L-sit hold
• 30 seconds rest
• 30 seconds rope climbs
• 30 seconds rest
• 30 seconds double-unders
• 30 seconds rest
• 30 seconds handstand hold against wall (start in plank position and walk feet up the wall to a handstand)
• 30 seconds rest

Row 900-700-500-300-100m
DU 90-70-50-30-10
HSPU 9-7-5-3-1

For Time:
45 Pull Ups
45 Push Ups