For time:
Row 3000m

3 rounds for time

30 Hip Bridges @ 40kg barbell in your waist
20 GHD sit-ups

In teams of 3 accumulate as many meters on the bike and climb as many ropes as possible in 40 minutes:

Result is the total meters biked and ropes climbed.

One bikes, one climbs and one rests in plank position. Alternate stations every 3 rope climbs.

2 rounds for time:
- 100 Weighted Bycicles.
- 90 Weighted flutter kicks.
- 80 Russian twists.
- 70 Circles with both legs (35 each side).
- 60 Plank hold with elbows on the ground.
- 50 Toe touches.
- 40 1 leg lift (20 each leg).
- 30 sec L-sit on the ground.
- 20 V-ups.
- 10 Strict toes to bar.

3x3 @ 70/80/90%

For time
(run 400m before each round - 2 km all in all)

21/18/15/12/9 KB swing 20kg
18/15/12/9/6 k2e
15/12/9/6/3 Thrusters 40kg

Split Jerk off blocks 6x2

Raaka rive + rive riipusta kyykkyyn + rive kyykkyyn

On a 25-minute clock

As many rounds as possible in 5 minutes of
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of
2 strict pull-ups, 4 push-ups, 6 squats

Snatch Practice

find your 3 RM touch&go in 5 sets