In Teams of 4 (preferably 2 males and 2 females):
Males use 50kg barbell, Females 30kg barbell.

For time:
60x OHS
60x Power Clean

1600m Burden Run, so that each member has to carry one item of the following:
24/16kg KB
20/15kg barbell (the same barbell that you just lifted with)
25/15kg plate
20/14lb med-ball

60x Power Clean
60x Deadlift
60x Burpees

For the run: each member has to pick a DIFFERENT item - there will be one KB, one barbell, one plate, and one med-ball in the team during the run. You may switch items with your teammembers during the run. Remember tactics for the items/members carrying them!

Time cap: 40min

Scale as needed!

Have FUN! ;)

1 min Rope climbs
1 min Wall climbs
1 min Strict pull-ups
1 min Hollow rock
1 min DU
1 min Rest

Complete as many reps as possible in 8 minutes of:
61,5kg. deadlifts, 10 reps
15 box jumps, 24-inch
85kg. deadlifts, 15 reps
15 box jumps, 24-inch
102,5. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
145kg. deadlifts, 30 reps
15 box jumps, 24-inch
167,5. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN
Complete as many reps as possible in 8 minutes of:
45kg. deadlifts, 10 reps
15 box jumps, 20-inch
62,5kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg. deadlifts, 20 reps
15 box jumps, 20-inch
85kg. deadlifts, 25 reps
15 box jumps, 20-inch
95kg. deadlifts, 30 reps
15 box jumps, 20-inch
102,5kg. deadlifts, 35 reps
15 box jumps, 20-inch

15 minute Amrap:

11 Push jerk (2/3 of 3rm press)

22 pull-up

33 Box jumps 

2 min on/ 1 min off

Total reps is your scores.

AMRAP in Eight rounds:
Max reps of Hang power snatch (40-50% of 1RM Snatch) in 20 seconds
Rest 20 seconds

Rest  90 seconds

For time:
400m Run with KB [24/16]

7 rounds:
20sec L-Sit, 10sec rest,
20sec Chin over Bar, 10sec rest

Hang for 10 minutes. As on day 2, you can use pull-up bar, rings etc to hang from.

9-7-5
Front Squat,
Muscle-Up.

Bar from the ground.

20s töitä / 10s lepoa x 8 kierrosta
tee vuorotellen swingejä ja burpeita

15min AMRAP:
15 Kettlebell swing (24/16kg),
15 Box Jump,
15 Grasshopper