Relay for time in team of 3

10 m death crawl row (25/35 lbs DB) ([Video here](

))
100 m farmer walk (2 x 32/46kg KB)
100 m waiter carry (1 x 24 kg/32kg, any hand)
100 m suitcase carry (1 x32/46 kg, any hand)
10 m death crawl row

This is a relay type of workout in team of three athletes. Workout is done in turns. One athlete must complete a set, before the other one starts.

12-9-6 Front Squat 70/50kg
9-7-5 Shoulder to Overhead

Bar from the ground. Scale if needed

Rest 5min before next workout

15 minuuttia tuplahyppyjen/triplojen opettelua.

PP: 3x10

8 x 2 @ 80% of 1RM

Go every 60s

30 Wall Balls (20/14)
30 Box Jumps
21 Kettlebell Swings (24/16)
12 Pull-Ups
21 Kettlebell Swings (24/16)
12 Pull-Ups
30 Wall Balls (20/14)
30 Box Jumps

(Time cap: 17min)

3 kierrosta tasaiseen tahtiin

1min soutu
1min laskettelijanloikka penkin yli
1min leuanveto
1min pallonisku
1min amerikkalainen kahvakuulaswingi
1min lepo

kesto 17 min.

20min to find 1RM in following complex
3 x Power Clean
3 x Front Squat
3 x Shoulder To Overhead
If you hit your max early, continue to the end @ 70% from your established max.
Power Cleans start from the floor. TnG no re-grip or rest.

Alternate between the two movements

• 1a) DB Neutral Grip Bench Press: 5 x 5, up to a heavy set. Rest 60s.
• 1b) Barbell Rows: 5 x 6, up to a heavy set. Pause at top for 1 count. Rest 60s

AMRAP 20

5 pull ups
10 push ups
15 air squat