Run 7,5 km

EMOM 10

Even
-6 x boxjump or step ups

Odd
-3-6 x perfect burpee

9 min AMRAP

5 DB thrusters (tytöt 20-35 lbs, pojat 25-40lbs)
9 toes to bars
12 box jumps

20 min of:

7 Strict C2B
0:30 L-Sit hold
1 Rope Climb
5+5 sideways box jumps 30/24"

3 rounds
Dips xMax
Strict neutral grip pullups xMax
Pistol variation x5/leg
Hip extensions x10+10sec isometric top hold

For time
15 12 9 6 3
Alternating Dumbell hang clean and jerk 22,5 kg
Burpees over the dumbell

3RFQ

5 deadlift @160kg
10 alt front rack back lunges @100kg

Vala-allemeno 3 x 3, sopiva paino

5 x 500m Ski Erg
Rest 1:30 between sets.

3 x 350m Ski Erg
Rest 1:00 between sets.

5 x 100m Ski Erg
Rest :30s between sets.

A.
5 sets:
45s On / 15s Off
1. Bike
2. Row
3. Ski
4. Row
5. Bike
90s rest btw sets

B.
For time:
100 DU
2 rounds of
40 TTB
40 Cal Bike-erg
100 DU
Timecap 14min (or finish)

C.
10min EMOM
5 Bar MU (1-5)
15 Push-up

D.
Tabata’s:
1. V-ups/twisters
2. ”Side crunches” (leg raises) left/right