Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/25 cal row
Station 2 – 50 double unders + 30 s HS hold
Station 3 – Ski 500/400 m
Station 4 – 25 sit ups + 15 DB push presses

3rds ub-set
-20 t2b
-10m hsw
-20 c2b

8km run

Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

For time
1,2,3..19,20 sets
Deadlift 1,5x BW
Bench press 1x BW
Squat clean 3/4x BW

Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
You will get 630reps total and 210reps each.

25 Minutes for Sweat

Row 1k / Bike Erg 2k
30 DeadBugs
20 KB Swing
15 Puhs Ups
10 Strict Pull Ups

Snatch technique with Kia

6 sets of 1 Power Clean and 3 Front Squat every 1'30 x 6 sets

8 min AMRAP:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”
Goal: 5 rounds.

For Time
4 Rounds
3 Squat Cleans
15 KB Swings
50 Double Unders
@80/52.5
@24/16
go for UB sets