In teams of 2 for 40 minutes:

50 Med ball cleans (20/14 lb)
30 Push ups
200 Double unders
40 Med ball cleans (20/14 lb)
20 Push ups
150 Double unders
30 Med ball cleans (20/14 lb)
10 Push-ups
100 Double Unders

Share the work. One works, one rests.

Every 6min:
1000m Run

Try to keep the same pace thru the whole workout.

rive + työntö

3x (1+1)@75%
3x (1+1)@80%
2x (1+1)@85%

polvenalta riipusta työntö veto + rive

6 x (3+1)@75-85%

Raakatempaus

6x1@60-75%

3 rounds for quality of:
15 Lu Raises
15/15 Seated SA Band Lat Pull Downs
20 Banded Pull Aparts
15 Scapular Pull-ups

Round 1
16-12-8-6-2
DB snatch
Burpee

Round 2
Row 1000m
Kb swing 50
Wb 30
Sit ups 20

Round 3 ( teams of 2)
Assault 100cal (80)
Push ups 150
Air squats 200

Barbell Cycling (1/2)

E2MOM x4

10 Power Snatch 

Overall RPE 4

Target: barbell moves up&down all the time. Pick a loading that is repeatable.

for time
3 rounds for time
15/12 cal row
10 chest to bar (pull ups + 45y)
15/12 cal row
10 toes to bar

Time cap: 8 min

• For Time
BB Front Squats (70/45Kg) 21 reps
Bar Facing Burpees 15 reps
Rope Climb 7 reps
BB Front Squats (70/45Kg) 15 reps
Bar Facing Burpees 12 reps
Rope Climb 5 reps
BB Front Squats (70/45Kg) 9 reps
Bar Facing Burpees 9 reps
Rope Climb 3 reps

3-4 rounds, rest as needed:

1) 10 Banded Pull-Aparts
2) 5-10 Parallette Passthrough
3) 10+10 Single Arm DB Bench
4) 5 High Box Jump

19-15-11-7

Double-Unders
Push Presses 50/40

Toes to Bar

rest 2'

For time

19-15-11-7
Hang Clean 50/40

PullUps