Teams of two:

3 x 8 min AMRAP, rest 2 min
Split reps anyhow

A.
20 DB deadlift
20 DB hang power clean
20 DB shoulder to overhead
(all movements with two DB´s)

B.
50 cal erg
50 KBS

C.
25 Target burpee
50 Air squat
10 Wall walk

8-6-4-4-4 reps:

strict pull ups
strict press

Go every 3:30

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"

For time :

12 Devils Press 22,5/15 kg´s
20m Handstand Walk
9 Devils Press 22,5/15 kg´s
15m Handstand Walk
6 Devils Press 22,5/15 Kg´s
10m Handstand Walk

TC 10

BikeErg

5:00 @ easy, build up to RPE 5/10 effort
3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
+
2x
0:10 @ 110+ rpm
0:50 @ easy spin
+
3:00 @ 85-88%FTP
2:00 @ easy spin

Press in split
5 x 2 @ 9RPE

Hang power clean, front squat & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge
3 x 10 (5 each leg) @ 9RPE

Optional accessories

100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

4 rounds for consistency:

500 m run
15 overhead squats 25/15 kg
500 m run
10 HSPU
3 min rest

OPTIONAL COOL DOWN
6-8mins rolling major muscle groups

** EMOM 8**

30 Double-unders AFAP (As Fast As Possible)

– Rest as needed between EMOMs –

24 min time:

31 2xdb clean

4 rounds:
12 db snatch
12 db lunge
12 db push press

31 2xdb squat

Rest of 24 min time max distance run.
Result is metres of running.