3 Rounds For Time :

25 GHDSU
20 Burpees To Target ( 25 cm )
10 Strict Ring Dips

TC 15

E3MOM x4:
4 push up
7 sit up
10/7 cal row

Target: <1,5min work per round.

3@up to max (3RM)

35 min partner AMRAP

Relay
1 Devil's press
3 STOH
5 front squat
Run (20m)

2 DBs

20 lateral bar jumps
6 thrusters
9 bar facing burpees
5-10 pull-ups *(unbroken)
12 wallballs

*rest 2min between rounds

For time

• 30 handstand push-ups
• 30 deadlifts
• 30 ring dips
• 30 power cleans
• 30 pull-ups
• 30 thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

Ski 5000 m

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x1@working up to maximum, rest btw sets 3-4min

10 sets x 2 mins on / 1 min off

Complete :
15/12 calories row/bike/ski
10 toes to bar
max burpee box jump@60/50 cm in remaining time

Goal: consistent performance across all sets