Beginning on an 8-minute clock, complete as
many reps as possible of:

• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans @ (G14-15) 25/ (W) 40/ (M) 60kg
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans @ (G14-15) 35/ (W) 52,5/ (M) 85kg

If completed before 8 minutes, add 4 minutes
to the clock and proceed to:

• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans @ (G14-15) 42,5/ (W) 65/ (M) 102,5kg

If completed before 12 minutes, add 4
minutes to the clock and proceed to:

• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans @ (G14-15) 47,5/ (W) 80/ (M) 125kg

If completed before 16 minutes, add 4
minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans @ (G14-15) 52,5/ (W) 95/ (M) 142,5kg

Stop at 20 minutes

SCALED
Beginning on an 8-minute clock, complete as
many reps as possible of:

• 25 hanging knee-raises*
• 50 single-unders
• 15 squat cleans @ (G14-15) 20/ (W) 25/ (M) 42,5kg
• 25 hanging knee-raises*
• 50 single-unders
• 13 squat cleans @ (G14-15) 30/ (W) 35/ (M) 52,5kg

If completed before 8 minutes, add 4 minutes
to the clock and proceed to:

• 25 hanging knee-raises*
• 50 single-unders
• 11 squat cleans @ (G14-15) 35/ (W) 42,5/ (M) 60kg

If completed before 12 minutes, add 4
minutes to the clock and proceed to:

• 25 hanging knee-raises*
• 50 single-unders
• 9 squat cleans @ (G14-15) 40/ (W) 52,5/ (M) 70kg

If completed before 16 minutes, add 4
minutes to the clock and proceed to:

• 25 hanging knee-raises*
• 50 single-unders
• 7 squat cleans @ (G14-15) 42,5/ (W) 60/ (M) 85kg

Stop at 20 minutes

For time:

50-40-30 Dumbbell Deadlifts 22,5/15kg´s
5-4-3 D-Ball Carry Lengths 60/40kg ( 1 toisto 15m )
15-12-9 HSPU

TC 15

21-15-9 for time
Echo bájk (ráncigálós bringa)
WB@9kg
SkiErg
Thruster

Rx+ face bar burpees / round

500m row
3x
10 reps hip air plane
7 goblet gang squat
7 ring row
10 banded kb swing

---

Deadlift

5 x 3
4 - 1 - X - 2

rest as needed
+2-5kg to last time

A,
Block Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Each for time:
Row: 7x 500 m

Rest 2 mins between efforts.
Goal
Strong and consistent effort across all intervals.

C,
Complete as many rounds as possible in 12 mins of:
Kettlebell Front Rack Carry, 24/16kg, 60m
Kettlebell Overhead Carry, 24/16kg, 30m
Bottoms-up Kettlebell Carry, 16/12kg, 15m
10 Kettlebell Push-ups

EMOM x 8 MINUTES
MIN 1 - :45 Foam Roll Lats and/or Hamstrings
MIN 2 - 10/10 Seated Single Leg Lifts

3 rounds for quality
10m+10m hs walk
8 srict C2B
8 strict T2B
10 alternating single leg (pistol) stand ups

WARM UP
15-20min easy pace bike
Then:
EMOM x 40
1) run
2) ski
3) bike
4) 20-50 DU

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

4 SETS; Rest 1:30 Between Sets
10 Toes to Bar
5 Front squat @85/55kg ( from floor)
10 Toes to Bar
200m Run / 250m row/ski/500m bike

Total timecap: 17 mins

4 SETS; Rest 1:30 Between Sets
10 Toes to Bar
5 Front squat @85/55kg ( from floor)
10 Toes to Bar
200m Run / 250m row/ski/500m bike

Total timecap: 17 mins