7 minutes to complete:
Run 400m
ME HSPU

rest 3 min

7 minutes to complete:
Run 400m
ME ring-dips

rest 3 min

7 minutes to complete:
Run 400m
ME HR-push-ups

Accessory:
15-20 min light smashing with lacrosse ball. Bottom of feet & hip flexors.

3 Rounds For Time:
600 Meter Run
50 Dumbbell Snatches 22,5/15kg
30/24 Calorie Ergo

Rest 3 Minutes Between Rounds

EMOM x12

3x3 squat clean
3x 2 squat clean
6x1 squat clean

For time
Buy In: 400m Run
+
21-15-9 reps of
Deadlifts 100/70kg
Box Jumps
Toes-to-bar

For time :

12 Dumbbells Clean
200m Run
9 Dumbbells Clean
200m Run
6 Dumbbells Clean
200m Run

DB`S 22,5/15kg´s

4-5 sets of (20min time)
8-10reps Double DB Benchpress
10-12reps Barbell Bent over Rows (pronated grip)

TEAMS of 2:

Buy in: 500m run with partner

THEN 3 rounds for time:
10 DDB devils press (22,5kg/15kg)
10 box jump (60/50cm)
21-15-9 HSPU (Rx) / 7-5-3 Wallwalk (Scale)

TC: 10min

REST 5min

Buy in: 500m run with partner

THEN:
Front squat (60/40kg), (50/35kg)
Burpee over bar
10-9-8-7-6-5-4-3-2-1

TC: 10min

PERFORMANCE
3 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats @90/65

---

FITNESS
3 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Narrow Stance Air Squats / 5-8ea Assisted Pistols
15 Pull-Ups / 15 Ring Rows + 15 Kip Only
7 Front Squat @moderate/unbroken

• RPE 8
• Video: https://vimeo.com/807848053

For Time:
800-600-400 Meter Run
40-30-20 Deadlifts
20-15-10 Handstand Push-ups

KILOS: 60/40kg

Strength (load)

6 sets, every 3:00 complete:
10 Devil's press
5 Shoulder press

Score = Total KG from devil's press & shoulder press.