deadlift
 - find a heavy set of three in 15min

4 sets ( Go every 4-5min)
20m Plate Push
20 SB Bearhug Carry
20-30sec each Plank around

6 x 5, climb heavy

Go every 2:30

4 rounds of:
10 Ab-wheels
15 MB over shoulders
5+5 Single hand Ring rows
15 MB slams
Rest

3 Rounds For time:

200m Ski
400m Ski
600m Ski

Rest 1:1 After each Set.

Every 2'min for 9 Rounds (3x A+B+C) 18'min

Treenaaja - Kuntoilija

A) 12-18 Row cals
B) 6-10 C2B / Pull-ups / Toe Nail Spot Pull-Ups
C) 8 Burpee Box jump overs 24"/20"

Kipping HSPU
Butterfly Pull up

[Teams of 3]
For Time [35 Minute Cap]:
90-60-30:
Toes to Bar
Front Rack Reverse Lunges 35/25kg

After each round...

90 Overhead Squats 35/25kg

*One Athlete working at a time, Partition reps as needed

*Score = Time it takes to complete the workout

GHD iso hold

3-4 x 0:30-0:40, rest 2:00 between sets

– Use any implement for loading that is appropriate for the RPE guidance (ex. Plate, DB, KB, etc)