Conditioning
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching.

If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)

Basic Endurance 60 Minutes of:

Row 8 min
AMRAP 12
7 Bar MU
30 Russian Twist
6+6 DB push press

Ski 8 minute
AMRAP 12
12 C2B
Max Distance HS walk

Bike 8 minute
AMRAP 12
18 Pull up
14 Strict HSPU
7 box jump 30/24"

4 min AMRAP
6 valakyykkyä
6 tangon yli burpee

2 min lepo

4 min amrap
6 toes to bar
6 tangon yli burpee

For time:

25 c2b
20/17 cal row
15 power snatch 60%

Rest 3min

25 c2b
20/17 cal row
13 power snatch 70%

Rest 3min

25 t2b
20/17 cal row
11 power snatch 75%

Rest 3min

25 t2b
20/17 cal row
9 power snatch 80%

Rest 3min

25 bar facing burpee
20/17 cal row
7 power snatch 85%

Scale gymnastic movements to; 20/17/15 if needed.

6 Sets of:
Axle Bar Overhead Carry
30 m
30 m
(Heavy) 30-30-30-30 m

In pairs with only one person working at once complete 2 rounds for total reps:

4 minute Calorie Row
2 minute Sit Ups
4 minute Calorie Assault Bike
2 minute Double Unders
4 minute Calorie Ski
2 minute Running

6 x Strict T2B
9 x Ring Row
12 x Weighted Lunge

Rinnalleveto + etukyykky

5 x 2 + 2, AHAP

Interval of:
1 Interval of:
Assault Bike 40 Kcal @ max effort
Full and complete rest.
1 Interval of:
Assault Bike 30 Kcal @ max effort
Full and complete rest.
2 Interval of:
Assault Bike 20 Kcal @ max effort
Full and complete rest each interval.

EMOM 30

A. 45 s row
B. Amrap pistol squats
C. Rest