For Time (in a Team of Three)

Kettlebell Swings 24/16kg
Box Jumps 24"/20"
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots 9/6kg
Ball Slams 9/6kg
Dumbbell Push Press 22,5/15kg

As a team, complete a total of 1776 reps involving all exercises in any order
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Pohjenousu 3x10-20, 30s lepo

EMOM 30

1) 3-5 wallwalk
2) 5-10 ttb
3) 20-40m kb fr carry
4) 20-40m D-ball carry
5) rest

EMOM x 10

1) row 18/12
2) 8-10 Double DB thruster

Etukyykky max toistot @80%

10min
5+5 turkkilainen istumaannousu
5+5 sivulankku kierrolla
20 olkapään taputus amerikan karhu-asennossa

Tee liikkeet rauhallisesti laatuun keskittyen

For time;
10-20-30
Alt. DB Snatch total reps @50/35
30-20-10
Toes to Bar
- Goal: Hard Effort.
- Time Cap 12:00

Superset
4 rounds

Close Grip Floor Press x 8-10 (build up each set)
Rest 45s.
1-Arm Ring/Bar Row x 8-10 each
Rest 45s.

Run / Row

10 x 500m / rest 45 sec

*Check & count your 500m average pace from you 5k test. You should now run/row with 2sec faster 500m average pace.

For example if you did your 5k in 20 minutes your 500m average pace was 2:00. And now you should do this intervals with 1:58 pace.

If you haven't done 5k test, then run/row with a hard but sustainable pace.

**Warm Up
2 rounds
2:00 cardio machine
5 inch worm with push ups
10 lunge elbow to floor strech (step back, alt leg)
10 hollow rocks
:20 side planks R/L
then 2 rounds with barbell
5 clean pulls
5 hang power cleans
5 front squat
3 strict press
3 push press
3 push jerks